Ardha Baddha Poschimottanasana

Ardha badha padma paschimottanasana has two parallel stories—a forward bend and a hip opener. The straight-leg hip flexes and the knee extends, with the trunk folding forward. 

Anatomy

Ardha badha padma paschimottanasana has two parallel stories—a forward bend and a hip opener. The straight-leg hip flexes and the knee extends, with the trunk folding forward. The bent-leg hip flexes, abducts, and externally rotates, with the foot placed into Lotus (Padmasana) position, thus opening the hip. If you can’t put the foot into Lotus, use a less difficult placement of the bent leg, for example, Janu Sirsasana. One arm reaches behind the back and grasps the big toe of the Lotus foot; the other hand grasps the outside of the straight-leg foot. It is important to note that you must have length in the internal rotators of the bent-knee hip in order to externally rotate it and place the foot on the thigh. Never force the foot into Pad- masana position, as you can injure the knee. If you are unfamiliar with this concept, review the section on Lotus (page 96). Use facilitated stretching of the internal rotators to dissolve blockages, so that you can eventually place the foot easily into Padmasana. 

BASIC JOINT POSITIONS  

• The straight-leg hip flexes. 
• The knee extends. 
• The ankle plantar flexes. 
• The foot everts. 
• The bent-leg hip flexes, abducts, and externally rotates. 
• The ankle plantar flexes. 
• The foot everts.
• The trunk flexes. 
• The front-arm shoulder flexes, abducts and externally rotates. 
• The back-arm shoulder extends, adducts, and internally rotates. 
• The elbows flex. 
• The forward wrist flexes. 
• The back wrist extends.