Ardha Baddha Padma Paschimottasana

This pose is known as the half bound lotus forward bend. It is a great posture to stretch and increase the flexibility of the spine, calves, hamstring and the guteul muscles. It also tones our abdominal muscles as well as massages the abdominal organs thereby enhancing our digestion, aiding in the elimination of waste matters. This pose also activates the Swadhishthana Chakra, which is the 2nd chakra.
To get into the position:
1. Sit in Dandasana
2. flex your right knee, rotate the kneecap, abducting the right thigh, bring the right foot to sit on the right upper thigh with the heel pressing high on the left lower abdomen.
3. plantar flex your right ankle.
4. rotate right shoulder outwards, opening the chest, squeezing the shoulder blades and bring the right arm around the back, pronating the right elbow, catch the right toe with the fingers.
5. Inhale and raise your left arm, extending and straightening the spine
6. Exhale and fold forward, try to grasp the toe or the heel, sucking in your belly.
7. engage the left quadriceps to straighten the left leg.
8. dorsiflex the left ankle.
9. fold deeper into the pose upon every exhalation, focusing on the dristi point: toe
Getting out of the pose:
Inhale and lift the head into neutral position. While keeping the spine neutral, bring the body upright, releasing the right hand. Slowly remove the right leg from the lower abdomen/upper thigh and bring it next to the left leg.
Wriggle the toes and rotate the ankle to relieve any tension and also to get the blood circulation moving. Pose is to be repeated on the left side.

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