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.