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.
Deeply opens the hip of the lotus leg, stretching the glutes and piriformis.
Stretches the hamstrings and calves of the standing leg.
Lengthens the spine and decompresses the vertebrae.
Cultivates deep concentration and patience.
Calms the mind and nervous system.
Place a block under your hand if reaching the floor causes rounding in your spine, prioritizing a long spine.
Stand behind the student. Place hands on the hips, gently guiding the elevated hip down to square the pelvis.
Ensure no pressure is placed on the knee of the lotus leg; focus on the hip joint.
Place one hand on the sacrum and the other on the upper back, encouraging axial extension on the exhale.
Communicate with the student; this is an intense pose requiring trust and sensitivity.
Pull your head down.
Allow the torso to drape forward over the standing leg, releasing the crown of the head toward the earth.