Bound half lotus seated fold (hold)

Ardha Baddha Padma Paschimottanasana

Yogahardtimedno equipment

Seated with one leg straight, the other foot in half lotus in the straight leg's hip crease and bound from behind by the same-side hand; the free hand holds the outer edge of the straight foot and the torso folds over the straight leg, chin toward the shin.

How to do it

1. Sit with both legs straight (staff pose). Bend the right knee and place the top of the right foot high in the left hip crease, heel toward the navel; the right knee drops toward the floor.
2. Reach the right arm behind the back and grip the right foot (big toe side).
3. Hold the outer edge of the left foot with the left hand, arm straight; inhale and lift the chest.
4. Exhale: fold forward from the pelvis, bending the left elbow out, bringing the belly over the thigh and the chin toward the left shin.
5. Left leg straight with the back of the knee on the floor, foot flexed toes up; gaze to the left toes.

Muscles worked

lombari, deltoidi, pettorali, femorali, glutei

Workouts that use it

• Ashtanga primary series