Ardha Baddha Padma Paschimottanasana Pose
Start by sitt’ng on the floor with your legs straight out in front of you and your back straight, with your palms flat on the floor either side of your hips for support. Slide your right foot up by bending your knee, bringing your knee up to your chest. Grab hold of your knee with your right arm to hug it close to your chest. While you are doing this, be sure that you are keeping your left leg straight and the toes of your left leg flexed back.
Next, grab hold of your right ankle and lift it to cradle your lower right leg to your chest. You will be able to lift it higher and higher as you practice and loosen up. Slowly release your leg and cross your right foot over to your left hip, allowing your right knee to relax down. If you find that your knee does not comfortably relax down, you could place a yoga block underneath it for support.
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Reach around your back with your right hand to grab hold of your right foot, and then gently relax your right arm so that it puts a slight and gentle pull on your right foot. If you cannot reach your right foot with your right hand by putt’ng it around the back, you can use a yoga strap placed around your foot and then held in your right hand to allow for the extra distance between you’re hand and foot.
Once you have got to the stage where you are able to relax your knee down without the use of a yoga block and you are able to grab hold of your right foot with your right hand, you can then begin to loosen further by bending forward from the hip joints to bring your forehead towards your ankle, taking hold of the big toe of your left foot with your left hand, keeping your back straight, and keeping your right leg and foot in the half lotus position.