AR
Ardha Padmasana Forward Fold
अर्ध पद्म पश्चिमोत्तानासन
Intermediateseated
Target Muscles
hamstringship rotatorslower back
Benefits (3)
- + Combines hip opening with hamstring stretch
- + Deeper than simple forward fold
- + Calming
Avoid If (2)
- - Knee injuries
- - Hamstring injuries
About
Half Lotus Forward Fold combines Ardha Padmasana with a forward fold over the extended leg.
Step-by-Step Instructions
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1. Sit in Ardha Padmasana.
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2. Lengthen the spine.
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3. Exhale, fold forward.
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4. Hands reach for the extended foot or rest on the floor.
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5. Forehead toward the shin or floor.
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6. Hold 5-8 breaths.
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7. Come up.
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8. Switch legs.
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9. Repeat other side.
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10. Dandasana.