Forward Bends & Twists Paschimottana family
Ardha Padma Paschimottanasana
Half-lotus forward bend
Ardha padma means "half lotus"; paschimottanasana is the intense stretch of the back of the body.
FamilyForward Bends & Twists
LevelIntermediate (YCB Level 2)
AwarenessMuladhara and Swadhisthana chakras
Technique
- Sit in Dandasana.
- Fold the left leg and place the left foot on the right thigh, as close as possible to the abdomen.
- Bring the left hand behind the waist and hold the left toes.
- Exhale, lean forward and hold the right toes with the right hand.
- Stay for a while, inhale and come back. Repeat on the other side.
Awareness
Physically on the stretch in the hips and on the breath; gradually on Muladhara and Swadhisthana chakras.
What it gives
- Deep stretch of the hips and the back of the legs.
- Massages the abdomen through the forward fold.
Precautions
- Avoid with sciatica.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.