Seated Forward Fold – Ardha Baddha Padma Paschimottanasana

Learn how to do the seated forward fold (Ardha Baddha Padma Paschimottanasana) with a half-bound lotus. Stretch your hamstrings, open your hips, and release tension from your lower back. This pose is from the ashtanga vinyasa primary series, it’s a challenging forward fold that includes a half lotus as well as a bind.

Start in a seated position with the left leg straight in front of you, and bring the right foot into half lotus (right foot on top of the left hip). For many people, the right knee will be off the ground in this position. If that’s the case, place something underneath the right knee to hold it – a block or blanket, to support the knee so it does not get injured. Also, try to externally rotate the calf to help protect the knee. Do this by lifting up the calf from below to move it towards the shin.

Next, lengthen the spine as much as possible and then take your forward fold. If this position is a challenge, stay here. If not, you can try for the bind. To do the bind, straighten up again, take the right arm behind the back and reach for the right foot. Take a hold on the right foot with the hand, or just hold the big toe if that’s all you can reach. Then take your forward fold again. Stay in the pose for five deep ujjayi-breaths. Come up, take your vinyasa and repeat on the second side.

If you can’t do the bind, feel free to use a strap, keep the right hand in the air, or even just keep it forward alongside the left leg and left arm.

To open the hips more, have a look at this fun and short hip-opener class with Doron.

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Why not join us at the beautiful Doron Yoga and Zen Center in Guatemala for retreats and workshops, including Yoga Alliance-certified yoga teacher trainings.

Blissful Living,

Doron