ARDHA BADDHA PADMOTTANASANA
The full pose has a nice gentle quality of surrender and ease, helping to develop an inner focus. If your hips are not yet very open. take the pose one step at a time and use a modification.
Inhale, lift your right foot and hold it with both hands. Exhale, fold your right foot into the top of your left thigh. Reach behind your back with your right hand to catch hold of your foot. Inhale, stretch your left arm up. Exhale, fold forward at your hips and place your left hand on the floor beside your foot. Inhale, lengthen your spine and look forward. Exhale, fold deeply toward your thigh. Stay for five breaths. Inhale, open your chest and look forward. Exhale, slightly bend your left knee to help you balance. Inhale, return to standing, taking your left arm over your head. Exhale, release your arms and legs back to standing. Repeat on the other side and go into the vinyasa shown.
The full pose has a nice gentle quality of surrender and ease, helping to develop an inner focus. If your hips are not yet very open. take the pose one step at a time and use a modification.
Inhale, lift your right foot and hold it with both hands. Exhale, fold your right foot into the top of your left thigh. Reach behind your back with your right hand to catch hold of your foot. Inhale, stretch your left arm up. Exhale, fold forward at your hips and place your left hand on the floor beside your foot. Inhale, lengthen your spine and look forward. Exhale, fold deeply toward your thigh. Stay for five breaths. Inhale, open your chest and look forward. Exhale, slightly bend your left knee to help you balance. Inhale, return to standing, taking your left arm over your head. Exhale, release your arms and legs back to standing. Repeat on the other side and go into the vinyasa shown.
