Ardna Baddha Padmottanasana

(Half Bound Lotus Intense Stretch Pose)

Focus on open the hip ( hip joint) 

External rotation  the hip : This movement  is deeper in the gluteal.

Shoulder : Pectoralis major muscle, shoulder joint 

Leg : Hamstring of standing leg is lengthening strength to stabilize the hip joint for balance from deep gluteal muscle.

(gluteal minimus + gluteal medius)

Working on balancing pose.

Benefits of the Ardha baddha padmottanasana

  • It improves your capacity to concentrate and helps you focus better.
  • It helps in removing stiffness in your hips and knees.
  • It improves posture and balance.
  • It helps to improve flexibility and body strength.
  • It opens the muscles of your chest and shoulders and improves the functioning of your respiratory system.
  • This asana helps to strengthen and tone your leg muscles.
  • This asana quiets the mind and reduces stress and anxiety.
  • When done regularly, this asana also helps to flush out excess fat from your body.
  • Ardha Baddha Padmottanasana stimulates your abdominal organs such as the liver and spleen. It improves digestion and massages your abdominal muscles.

Chakra : crown chakra ( sahasrara chakra), third eye chakra (Ajna chakra), solar plexus (manipura chakra)