Ardha Padma Bandhasan Yoga Asana:

Ardha baddha padma paschimottanasana is an intense seated forward bend pose that acts as a hip opener. It is an advanced posture that has characteristics of Ardha padmasana along with Paschimottanasana

Ardha Padma Bandhasan Yoga Asana Steps:

• Sit on the floor with your legs spread out in front of you. While you do this, your arms should be on the sides with your palms on the floor.
• Now bend your knees and comfortably keep your feet on the floor.
• Lift your legs up, leaning at the back, making sure that you keep your back straight. Also, lift up your knee, such that the calf muscles are parallel to the floor.
• Now lift your arms parallel to the floor and keep your palms close to your body.
• Breathe slowly and hold this position for as long as you can.
• Release slowly and repeat this for 8-10 times.
• Begin sitting in dandasana.
• Bend your left knee.
• Place your left foot on your upper right thigh., ensuring that the left knee touches the ground.
• Draw your left hand back and wrap it around your waist.
• Try to grab your left foot with the left hand.
• Relax your shoulders, inhale, and raise your right overhead.
• Exhale bend forward to your right foot by your right hand.
• Touch your chin on the right shin and keep gazing your toes or the nose.
• Hold the pose and take five deep breaths.
• Inhale lifting your chin and body to the center.
• Exhale lower the right arm to the side and release your left foot.
• Stretch both the legs and repeat the same with alternate leg bending.
• Then, relax in dandasana.