Ardha Padma Pascimatanasana (Half Lotus Forward Fold)

Difficult

Ardha Baddha Padma Pascimatanasana

Information Chart

Translation	Half Lotus Forward Fold
Position	Seated
Direction	Forward Bend
Style	Assymmetrical
Benefits	Primary: Stretch the muscles of the back and spine Secondary: stretch the hamstrings and the back of the body
Difficulty	Intermediate/Advanced

Vinyasa Krama

Start in a seated position and bring your left foot over the opposite thigh in a half lotus position, and the other leg stretched out in front of you. Inhale, and bring your arms overhead. On the next exhale, fold forward, gently bending your straight leg and bringing your head to your knee. On the next inhale, go back to seated position with your arms overhead. Repeat for 5-8 reps on each side.

Preparation

Apanasana, cat-cow, down-dog, standing forward fold, wide legged forward dold, bird dog, banana pose, uttanasana

Counterposes

cat-cow, bird-dog, down dog, uttanasana, Apanasana, Shavasana

Contraindications

Avoid if you have acute knee or back injuries

Variations

Harder - keep your hands on your back Easier - straighten out both legs to ease the strethch, sit on a block, or put your foot on your block to change the stretch.