Upward Half Lotus Forward Bend / Urdhva Ardha Padma Paschimottanasana
(OORD-vah ARE-dah PAD-ma Posh-ee-moh-tan-AHS-anna)
urdhva= upward
ardha= half
padma= lotus
paschima= back of body, west side
uttana=stretched
ardha= half
padma= lotus
paschima= back of body, west side
uttana=stretched
1. Sit down with your legs extended out in front of you. Lift your tail bone up and expand open your chest. Pull your belly button back towards your spine. Place your hands palms facing down at either side of your hips. Take your right foot and place it high up in your left hip crease as in half lotus. Forward fold bending from the hips and grab on to the foot with both hands. Try grabbing on to the left wrist. Only when you are comfortable in this pose, continue to step 2.
2. Sitting up tall with your legs extended, place your right foot into half lotus as in step 1. Bend your left leg and grab on to the foot with both hands. Variation: Alternately take your half lotus to your knee in this pose.
3. Begin to straighten your left leg completely up to the sky. As you lift, engage your core and keep your belly pulled in. Keep your chest expanded and shoulders down. Pull your self in as close as you can so that your nose touches your shin.
4.Take your left hand and grab on to the wrist of your right arm across the bottom of your foot. Variation: You may make the ‘Om’ symbol with your right hand, or to decrease intensity, keep holding your foot at the outside edges. Gaze at the big toes in the sky. Maintain the pose for at least 10 seconds and gradually increase the length of the pose as you develop greater core strength.
Benefits
- Strengthens and tones the core, abdominals and spine
- Helps to improve digestion
- Improves balance
- Increases stamina
- Stretches hamstrings, shoulders and wrists
Cautions
- Low blood pressure
- Pregnancy
- Asthma
2. Sitting up tall with your legs extended, place your right foot into half lotus as in step 1. Bend your left leg and grab on to the foot with both hands. Variation: Alternately take your half lotus to your knee in this pose.
3. Begin to straighten your left leg completely up to the sky. As you lift, engage your core and keep your belly pulled in. Keep your chest expanded and shoulders down. Pull your self in as close as you can so that your nose touches your shin.
4.Take your left hand and grab on to the wrist of your right arm across the bottom of your foot. Variation: You may make the ‘Om’ symbol with your right hand, or to decrease intensity, keep holding your foot at the outside edges. Gaze at the big toes in the sky. Maintain the pose for at least 10 seconds and gradually increase the length of the pose as you develop greater core strength.
Benefits
- Strengthens and tones the core, abdominals and spine
- Helps to improve digestion
- Improves balance
- Increases stamina
- Stretches hamstrings, shoulders and wrists
Cautions
- Low blood pressure
- Pregnancy
- Asthma
Upward Half Lotus Forward Bend / Urdhva Ardha Padma Paschimottanasana
(OORD-vah ARE-dah PAD-ma Posh-ee-moh-tan-AHS-anna)
urdhva= upward
ardha= half
padma= lotus
paschima= back of body, west side
uttana=stretched
1. Sit down with your legs extended out in front of you. Lift your tail bone up and expand open your chest. Pull your belly button back towards your spine. Place your hands palms facing down at either side of your hips. Take your right foot and place it high up in your left hip crease as in half lotus. Forward fold bending from the hips and grab on to the foot with both hands. Try grabbing on to the left wrist. Only when you are comfortable in this pose, continue to step 2.
2. Sitting up tall with your legs extended, place your right foot into half lotus as in step 1. Bend your left leg and grab on to the foot with both hands. Variation: Alternately take your half lotus to your knee in this pose.
3. Begin to straighten your left leg completely up to the sky. As you lift, engage your core and keep your belly pulled in. Keep your chest expanded and shoulders down. Pull your self in as close as you can so that your nose touches your shin.
4.Take your left hand and grab on to the wrist of your right arm across the bottom of your foot. Variation: You may make the ‘Om’ symbol with your right hand, or to decrease intensity, keep holding your foot at the outside edges. Gaze at the big toes in the sky. Maintain the pose for at least 10 seconds and gradually increase the length of the pose as you develop greater core strength.
Benefits
- Strengthens and tones the core, abdominals and spine
- Helps to improve digestion
- Improves balance
- Increases stamina
- Stretches hamstrings, shoulders and wrists
Cautions
- Low blood pressure
- Pregnancy
- Asthma
- See more at: http://www.mryoga.com/seated/#sthash.WqOR3h2L.dpuf
(OORD-vah ARE-dah PAD-ma Posh-ee-moh-tan-AHS-anna)
urdhva= upward
ardha= half
padma= lotus
paschima= back of body, west side
uttana=stretched
1. Sit down with your legs extended out in front of you. Lift your tail bone up and expand open your chest. Pull your belly button back towards your spine. Place your hands palms facing down at either side of your hips. Take your right foot and place it high up in your left hip crease as in half lotus. Forward fold bending from the hips and grab on to the foot with both hands. Try grabbing on to the left wrist. Only when you are comfortable in this pose, continue to step 2.
2. Sitting up tall with your legs extended, place your right foot into half lotus as in step 1. Bend your left leg and grab on to the foot with both hands. Variation: Alternately take your half lotus to your knee in this pose.
3. Begin to straighten your left leg completely up to the sky. As you lift, engage your core and keep your belly pulled in. Keep your chest expanded and shoulders down. Pull your self in as close as you can so that your nose touches your shin.
4.Take your left hand and grab on to the wrist of your right arm across the bottom of your foot. Variation: You may make the ‘Om’ symbol with your right hand, or to decrease intensity, keep holding your foot at the outside edges. Gaze at the big toes in the sky. Maintain the pose for at least 10 seconds and gradually increase the length of the pose as you develop greater core strength.
Benefits
- Strengthens and tones the core, abdominals and spine
- Helps to improve digestion
- Improves balance
- Increases stamina
- Stretches hamstrings, shoulders and wrists
Cautions
- Low blood pressure
- Pregnancy
- Asthma
- See more at: http://www.mryoga.com/seated/#sthash.WqOR3h2L.dpuf
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