Ardha baddha padma paschimottanasana

Ardha baddha padma paschimottanasana is a seated forward bend posture in yoga that involves twisting the torso while bringing one leg into lotus position and extending the other leg forward.

Here are the steps to perform this posture:

  1. Sit on the floor with your legs extended in front of you.
  2. Bend your right knee and place the sole of your right foot on your left inner thigh, bringing your heel as close to your pubic bone as possible.
  3. Reach your left arm up and lengthen your spine as you inhale.
  4. As you exhale, twist to the right and bring your left arm across your right thigh. Place your right hand on the floor behind you for support.
  5. Hold this position for a few breaths, then release the twist and extend your right leg forward.
  6. Repeat the posture on the other side, bringing your left foot into lotus position and twisting to the left.

Some of the benefits of this posture include:

  1. Stretches the hips and hamstrings: Ardha baddha padma paschimottanasana stretches the muscles of the hips and hamstrings, which can help to improve flexibility and range of motion.
  2. Opens the chest and shoulders: This posture also involves a gentle opening of the chest and shoulders, which can help to relieve tension in these areas and improve posture.
  3. Improves digestion: The compression of the abdomen in this posture can help to stimulate digestion and improve overall digestive function.
  4. Calms the mind: The combination of deep breathing and stretching in this posture can help to calm the mind and reduce stress and anxiety.
  5. Helps with menstrual cramps: Ardha baddha padma paschimottanasana can also help to alleviate menstrual cramps and other symptoms associated with menstruation.