Xviardha Baddha Padma Paschimottanasana Half Bound Lotus Forward Bend

Ardha=half Baddha=bound Padma=lotus

1. Inhale, bring right heel into the navel before lowering knee to get leg as high up on thigh as possible. Try to keep both shoulders level with each other, pull scapula back and down the spine.

2. Exhale, right arm around behind back and clasp toes on right foot, left index finger and thumb holding left big toe.

3. Inhale, head up, look up between eyebrows.

4. Exhale, bend forward, staying in half bound lotus, chin to shin or knee. Drishti: nose Hold for 5-8 breaths.

Modified posture: forget half bound lotus! Place right foot onto left thigh and bring both hands to left foot as you bend forward. If right foot doesn't go on top of thigh, just place foot on inside of left thigh. Repeat other side.

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