Ardha Baddha Padmottonasana
“Standing Half Bound Lotus,” in Sanskrit, it is called “Ardha Baddha Padmottanasana” (ARD-uh BAHD-uh PAHD-mo-tun-AHS-uh-nuh), which comes from six Sanskrit words:
“Ardha” — meaning “half”
“Baddha” — meaning “bound”
“Padma” — meaning “lotus”
“Ut” — meaning “intense”
“Tan” — meaning “stretch”
“Asana” — meaning “pose”
1. Begin standing in Mountain Pose (Tadasana) with your arms at your sides.
2. Shift your weight onto your left foot and ground down firmly.
3. Moving slowly, bend your right knee up toward your chest. Raise your right foot and gently bring your right heel to rest as high as you can on the front of your left thigh or hip. The sole of your foot should be facing the sky, and the top of your foot should rest on your leg or hip.
4. Eventually, your bent knee will be in line with the knee of your standing leg, but be careful never to force it.
5. Keep your gaze focused on one spot on the floor, about four feet in front of you. This is Half Lotus Tree Pose (Ardha Padmasana Vrksasana).
6.Hold onto your right foot with your left hand. Draw both hips forward. Lengthen your spine. Inhale and reach your right arm to the sky, then reach it behind your back. Take hold of your left elbow, or clasp your right toes with your right hand.
7. Inhale and lift your left arm straight up. Exhaling, fold forward, hinging at the hips. Place your left hand on the ground. Draw your chin toward your chest and concentrate on bringing your forehead to your shin.
8. Hold as you feel your balance take place while breathing. With an inhalation, press down firmly through your left foot and lift your torso back to an upright position. Unbind your right arm, then gently release your foot to the floor. Come back into Mountain Pose (Tadasana) and repeat on the opposite side for the same amount of time.