My Demonstration of Ardha Baddha Padmottanasana

Professionally Demonstrate

Source: ihanayoga.com.au

Video Demonstration

Source: ihanayoga.com.au

Translation and Meaning

Ardha Baddha Padmottanasana

Half Bound Lotus Standing Forward Bend

"The Knee Slayer"

Ardha : half

Baddha : bound, restrained

Padma : lotus

Ut : intense

tan : strech

Asana : pose

Half-lotus intense stretch pose

Source: http://laurensyogapage.blogspot.com/2008/04/ardha-baddha-padmottanasana.html

How to do Ardha Baddha Padmottanasana

1. Stand with your feet together 
2. Inhale, draw the right knee up and slightly out to the side, grasping the ankle or shin with both hands 
3. Taking hold of the shin or ankle with both hands and drawing the right foot up to the level of your left hipbone 
4. Pull the right heel in toward the belly with the left hand, place the ankle on the upper thigh 
5. Reach your right hand behind you to grasp your right foot 
6. Inhale again, lift the left arm overhead 
7. Exhale, bend forward 
8. If possible, place the left palm on the floor, fingertips in line with the tips of your toes 
9. Without forcing, draw your chin toward your shin 
10. Take 5 to 10 breaths  

To Release 
1. Inhale while looking up and lifting your chest. Exhale here.   
2. Inhale, press firmly down through your standing leg and draw your torso back up to vertical (Bending the standing leg a bit can make this easier) 
3. Release the lifted leg to the floor  

As you do this Asana you will feel your hips and shoulders open. You will begin to feel your core engaged and strengthening. This pose also helps to clean out your organs and increase the flow in your circulatory system.

*Repeat on the Other Side  
Source : http://www.yogajournal.com/practice/1246 

Physical and Therapeutic Benefits

Physical Benefits
This posture is really good for our bodies because it opens up our hips. When in the full posture, it also is helpful in opening up your shoulders. It is good for stretching the groin area of the bent leg and the hamstring area of the straightened leg. It is also very good at building up your core because it takes a lot of strength and energy to descend down, hold it, and come up. Overall, this pose stretches out your hamstrings, opens your hip joints, and strengthens the hips, hamstrings, shoulders, and knees. It can also cleanse the liver and spleen, and improve and regulate the digestive system.

Therapeutic/Spiritual Benefits
Being such a difficult balancing pose it helps to keep you grounded and build focus (dharana). With all of the movements the body goes through we learn to readjust our inner focus.

Source: http://omsweetomyoga.com/posture-of-the-month/ardha-baddha-padmottanasana-standing-half-lotus-bound-forward-bend
http://yoga.isport.com/yoga-guides/how-to-do-half-bound-lotus-standing-forward-fold-in-yoga

Awareness

When I did the Asana I really felt my hips opening up. They hurt a little, but in a good way. The hard thing about this pose is how hard it is to keep your balance. You really had to use your breath to help stabilize you and keep you focused. It was also challenging to breath because it's always seems easier  just hold your breath. To stay in alignment you really need contract your quadriceps and keep engaged.