Option A– Perfect for Beginners.

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  • Begin in Tadasana
  • Firm up the left leg and bring the toes of the right foot to rest on the ground for a breath or two
  • Lift the right leg, bend it and put it in Ardha Padmasana or Half Lotus on the left thigh i.e.
  • The side of the right ankle or the side of the right foot ought to rest on the left thigh
  • The greater the right foot is put the more intense the stretch
  • The left thigh should be as tight as is possible
  • Press the right foot firmly into the left thigh, this will likewise assist to keep the right foot and leg in Ardha Padmasana without using support
  • Place the hands in Anjali Mudra or
  • Stretch the arms up above the head with either the palms dealing with each various other, or the palms touching or the fingers interlaced with the forefinger pointing upwards
  • Hold for 3– 5 breaths as a novice or 8-10 breaths for an advanced practitioner
  • Release the arms down and the right leg down back to Tadasana
  • Repeat on the left side of the body for the exact same period of time.

Option B Beginners to Advanced Practitioners.

  • Begin and follow instructions as per Option A
  • If the professional is flexible enough and positive to do so,
  • With the right leg in Ardha Padmasana on the left thigh
  • Take the right arm behind the back and get the toes of the right foot with the right arm staying behind the back
  • If flexibility in the shoulder / arm doesn’t permit this then
  • Place a belt around the top of the right foot, and
  • Take the belt behind the body from the left side, fold the right arm behind the back and
  • Grab the belt behind the body as close to the foot as is possible
  • Raise the left arm up together with the head or
  • Place the left hand on the left hip
  • Hold for 5 – 8 -10 breaths as this variation would fit an advanced practitioner
  • Release the hold of the right foot, carefully launch the right leg from Ardha Padmasana back into Tadasana
  • Repeat on the left side of the body for the same period of time.

Option C for advanced specialists.

  • Begin and follow instructions as per Option A and B
  • If the specialist doesn’t want to hold the right foot with the hand behind the back or with the belt then leave the arms alongside the body
  • Slowly raise the arms up alongside the head on the inhalation
  • Begin to hinge forward and down on the exhalation into Uttanasana
  • Place the hands down on the floor or on a block, one for each hand put straight under the shoulders.
  • If the right foot is being held by the right-hand man, just lower the left arm and hand down to the flooring or a block
  • Hold for 5– 8– 10 breaths as a sophisticated practitioner
  • Either lift upright into standing and then release back to Tadasana OR
  • In Ardha Baddha Padma Uttanasana launch the right leg down and launch into Traditional Uttanasana then
  • Release either with hands on the hips to Tadasana or
  • Stretch up into Urdhva Hastasana then into
  • Tadasana
  • Repeat on the left side of the body for the exact same duration of time.

Counterpose / Pratikryasana:

  • Tadasana, (feet together) or
  • Samasthiti, (feet hip distance apart).

Cautions and Modifications:

  • Don’t raise the arms up above the head if susceptible to High Blood Pressure, in this case, put the hands on the hips or in Anjali Mudra
  • As a Novice Choice, i.e. Option A, if the foot doesn’t remain securely on the thigh and remains to slip, then hold the right foot with the left hand and place the right hand on the right hip or raise the right arm up if not suffering from HBP
  • If vulnerable to inner ear disorders, e.g. Vertigo, other balance ailments or flat feet, practice close to a wall for extra support and a sense of security
  • The sense of discomfort of the foot pressing on the tight thigh will just alleviate with regular practice of the asana
  • Be careful of any hip or knee injury allowing the leg in Ardha Padmasana to be lower on the thigh than higher to assist with recuperation or avoid additional discomfort

Benefits:

  • Strengthens the legs
  • Relieves stiffness in the hip and knee joints
  • Increases flexibility to the hip and the knee joints
  • Improves and enhances the power of concentration
  • Assists to bring the mind to one-pointedness
  • In the intense forward bend position the abdominal organs are contracted which enhances digestion and assists with the elimination process
  • With the arm behind the back, the shoulder joint is worked out enhancing circulation to the shoulder joint which in turn expands the chest helping with respiration.

Chakra Association:

Muladhara Chakra.