Ardha Baddha Padma Paschimottanasana (Half bound Lotus with intense stretch of back of body)

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Ardha Baddha Padma Paschimottanasana (Ardha Baddha Padma Paścimottānāsana) = Half-bound-Lotus-with-intense-stretch-of-back-of-body

Dṛṣṭi: pādayoragre = to the tip of the foot

Start in a sitting position with the legs straight out in front.

Inhale and bring up the right foot and place it high on the left thigh.

Keep the straight leg nice and strong with the foot flexed.

Hold the right foot in the left hand and then inhale and stretch the right arm up above.

Exhale as you wrap the right arm behind you and aim to hold the left arm or if you can hold the right foot.

If you are holding the foot with the right hand, inhale and stretch up your left arm.

Exhale and fold forwards from your hips keeping the chest lifted.

Hold around your left foot (or hold the ankle/leg) with the fingers underneath the foot and the thumb on top.

Bend the elbow down towards the leg to release and drop the shoulders.

Hold here for three to five breaths.

Inhale as you come up and out of the pose.

Repeat on the other side.