Pose

When I am in this yoga pose. Physically I feel my calves stretching and my upper leg muscles working to keep balance. I also feel a slight stretch in my back. Mentally after a while I feel calm. The pictures are of me in a moderated pose and the full pose.

URL Credit:
http://www.astanga.fi/english/courses/mysoreintensive_petri.html

Ardha Baddha Padomattanasana ~ About

Muscles / Actions Used ~

- The leg muscles are used in this asana, especially the quadriceps. This is crucial in order to balance well and be steady. These muscles should be contracted for better steadiness.

- The abdominal muscles are also used in order to maintain good stability and form.The abdominal muscles should be kept contracted and tight in this asana,

Physical / Therapeutic Benefits ~

- Leg muscles will become stronger from contracting them, as well as the abdominal muscles.

- You may also get better balance. Knowing how to balance in this pose will help to provide better balance in other poses.

- This asana will also stretch out your calves.

- It can be calming. Once you are in the pose, breathing deeply and steady it can relax your mind.

Ardha Baddha Padomattanasana ~ How To

Ardha Baddha Podmottanasana ~ How To
(Half Bound Lotus Standing Foward Bend)

1. Start standing up in tadasana, with the feet shoulder width apart.

2. Place your rightarm across your lower back area.

3. Now, place your the ankle of your right leg on the on the upper area of your left leg. The right leg should be turned out, with the toes facing outward and the heel near the inner thigh.

4. After this is done, use your right arm to grab the toes and foot of your right leg.

5. Take several deep breaths until you feel steady, now slowly bend over at the hips. Try to get as over as possible. Simultaneously place your left hand on the ground so the palm is flat.

6. Stay in the posture for about twenty seconds, maintain steady breathing. When you are ready to get out of the pose, let go of your toes and place your leg back on the ground. Slowly straighten up and place your arms to the sides.

7. Repeat with reverse arms / legs.