Bound half lotus standing fold (hold)

Ardha Baddha Padmottanasana

Yogahardtimedno equipment

Standing on one straight leg, the other foot is placed in half lotus high in the standing leg's hip crease and bound from behind by the same-side hand; the torso folds over the standing leg with the free palm flat on the floor beside the foot and the chin toward the shin.

How to do it

1. Stand on the left leg. Bend the right knee fully and, rotating from the hip, place the top of the right foot in the left hip crease, heel near the navel.
2. Reach the right arm behind the back and grip the right big toe (or the foot).
3. Inhale: lift the chest.
4. Exhale: fold forward from the hip over the straight left leg and place the left palm flat on the floor beside the left foot, fingers in line with the toes.
5. Bring the chin toward the left shin; the right knee points down toward the floor. Gaze to the nose; hold, then inhale up with the left arm straightening.

Muscles worked

deltoidi, pettorali, polpacci, femorali, glutei

Workouts that use it

• Ashtanga primary series