ARD-hah BAH-dah PAH-dmah oo-tahn-AHS-ah-nah
An advanced standing forward fold that combines a deep hip opener with a hamstring stretch. It requires significant hip external rotation and hamstring flexibility, while promoting focus and grounding.
Start in Half Lotus, standing.
Fold forward from the hips, keeping your spine long.
Try to bind the lotus foot with the opposite hand behind your back.
Root firmly through the standing foot, engaging the quadriceps.
Ensure the knee of the lotus leg is safe and pain-free before folding.
Keep the hips level and square to the front of the mat.
Lead with the chest, not the head, to maintain spinal length.
Micro-bend the standing knee if hamstrings are tight.