Karuna Yoga Vidya Peetham Bangalore

Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend

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


  • 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.


  • 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.




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