ARD-hah BAH-dah PAH-dmah pah-shee-moh-tan-AHS-ah-nah
A deep seated forward fold that combines a half lotus leg with a forward bend. It offers an intense hip opening and hamstring stretch, while promoting introspection and calming the mind.
Enter Half Lotus with one leg, extend the other.
Reach back to bind the lotus foot with the opposite hand.
Fold forward from the hips over the extended leg.
Ensure the knee of the lotus leg is comfortable; if there's pain, release the lotus.
Root down through the sitting bones, especially the one of the extended leg.
Keep the spine long and straight as you fold; lead with the chest.
Square the shoulders toward the extended leg.
Micro-bend the extended knee if hamstrings are very tight.
Deeply stretches the piriformis and gluteus maximus of the lotus leg.
Stretches the hamstrings and erector spinae of the extended leg.
Stimulates abdominal organs and aids digestion.
Calms the nervous system and fosters introspection.
Helps alleviate stress and anxiety.
Use a strap to reach for the lotus foot behind your back if your hand doesn't comfortably reach.
Sit on a folded blanket to elevate the hips, which can help maintain a long spine and ease the hip opening.
Place a bolster over the extended leg to rest your torso on, making the forward fold more restorative.
Stand behind the student. Place hands on the hips, gently encouraging the hips to remain level and grounded, especially the hip of the extended leg.
Avoid pressing on the lotus knee; communicate about any discomfort.
Place one hand on the sacrum and the other lightly on the upper back, encouraging length through the spine as the student folds.
Ensure the student is not rounding the lower back excessively; prioritize spinal integrity.
Pull your chest to your thigh.
Allow the heart to melt toward the extended thigh, surrendering to the deep release in the hip and hamstring.