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Restorative yoga poses and hatha yoga stretches

English name: Half Lotus Forward Bend
Sanskrit name: Ardha Baddha Padmottanasana

Difficulty level: Intermediate

Technique

1. Stand, feet together.
2. Raise the left foot and place it on the right thigh, lift the left foot as close to the waist as possible, using the hands as necessary.
3. Raise the arms above the head.
4. Slowly bend forward until the hands reach the ankle or the floor.
5. Lengthen the spine and pull the head touching the right knee or shin.
6. Remain in the pose for 20 - 30 seconds.
7. Raise the body, arms straight returning to the standing position.
8. Release the left leg back to the floor.
9. Repeat the pose on the left leg.

Breathing

• Inhale while reaching up to start.
• Exhale while forward bending.
• Breathe normally in the final position.
• Inhale while returning to the standing position.

Benefits

• Anatomical - Strengthens the legs and stretches the hamstrings. Improves circulation.
• Digestive system - Stimulates the digestive system and relieves constipation.

Counter Pose

• Any back bending asana or twisting asana.

Notes

• Focus the gaze and attention on one spot to assist in balancing.
• Slightly bending the knee of the standing leg when lowering into the pose and straighten out of the pose can help to keep balance when entering and exiting the pose. However the standing leg should be straight in the final position
• Once in the pose, keep the eyes open and use the hands as support to help maintain balance.