Ardha Baddha Padmottanasana

Ardha Baddha Padmottanasana
(Half-Bound Lotus Standing Forward Fold)

Meaning:
Ardha- Half
Baddha - Bound
Padmottanasana - Lotus

Pictures:

Of Professional:

Of Me:

How to perform the pose:

1. Stand in Tadasana
2. Inhale, and as you inhale bring your right foot up into your hip as if you are sitting in Padmasana.
3. Reach your right hand around your back to grab your right foot
4. Bend over and touch the ground with your left hand
5. Come back to a standing position
6. Let go of your foot.
7. Bring your foot down to the ground.
8. Switch sides

Muscles Involved:

You should feel your hip lengthen as you bring your foot up.
You should also feel a stretch in the hamstrings as you fold forward.
You should also feel a lengthening in your back as you fold forward.

My Awareness:

When I do this posture, I mostly feel the stretch in my hamstrings. Because they are so tight, I have to slightly bend my supporting leg so that I can touch the ground. I don't feel a lot of the hip opening, because my hips were always flexible. For me to be in proper alignment I need to make sure I am not bending my leg too much, otherwise I am no stretching. I also need to create a strong foundation in my supporting leg otherwise I lose my balance.

Physical and Therapeutic benefits:

As said before, this stretches the hamstrings, opens the hips, and lengthens the back. The benefits of this are improved range of motion in the hips and hamstrings.


References:
http://www.yogajournal.com/practice/1246 - Most of the information about how to get in and out, as well as the muscles involved
http://laurensyogapage.blogspot.com/2008/04/ardha-baddha-padmottanasana.html - The meaning of the name
http://yoganewsletters.wordpress.com/2012/05/10/ardha-baddha-padmottanasana-ardha-baddha-padma-uttanasana-half-bound-lotus-pose-with-or-without-uttanasana-intense-forward-bend-stretch/ - picture of professional