Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend

(ardha – half, baddha – bound, padma – lotus)

Practice:

Come to sitting pose called Dandasana (staff posture) by keeping palms beside hips, inhale and raise both arms side way turn palms facing forward, now lengthen your spine.

Exhale, bend forward catch hold right ankles with help of right arm, bend right leg knee place the heels on left thigh, left foot close and touching below the navel.

Bring the right arm around back and catch hold the big toe, inhale come up heighten your back , exhale bend forward and catch hold left leg toe, by abdomen close to front of thighs , chin touching shin bone , bend elbows rest on ground.

Remain in this posture for 10 to 30 seconds, by breathing at your nostrils very slowly.

Inhale, lift head, left arm up. Release right arm and unfold right leg knee, relax for 10 to 30 seconds and repeat same at opposite side.

Benefits:

It gives flexible, suppleness and opens the joints called wrist elbow, shoulder, knees and ankle joints.
It activates pancreas and makes insulin to function efficiently, it strengthen pelvic region , hip joints and inner deep quadriceps thigh muscles, release fatigue and tiredness of leg muscles.
Melts and remove kidney or gall bladder stone.
Improves digestive mechanisms.
Stimulates and massages intestines, good observing of nutrients so body fuel with enough energy and eliminates the tools good for constipation.
Burn abdomen fat and makes it flat.
Align the body evenly at both side, balance the both right and left side of body energy level.