Exhale, bring your hands (0 the floor behind your back so that they are shoulder-width apart; fingers pointing toward your toes. Inhale, expand your chest, lift your hips up and release your head back. Press firmly into the floor with your feet, rolling your inner ankles, knees and thighs toward each other. Stay for live breaths. Exhale and lower your hips to the floor before going into a vinyasa.
Q If you find it difficult to lift your whole body off the floor, do the pose with bent legs instead.This is easier and offers most of the same benefits as the full version of the pose. If your neck feels too tense when you tilt your head back, keep your chin on your chest.
ARDHA BADDHA PADMA PASCHIMOTTANASANA
This is the sitting version of Ardha Boddho Padmottonosono (see page 66).The binding of the hand and foot here should produce a pleasant feeling of security and stability not strain.Take great care of your bent knee.
Exhale, bend your right knee and hold your right foot with your left hand and your right knee with your right hand. Tuck your right foot as close in to your left hip as you can in a half-lows position. Now take your right hand behind your back and catch hold of your right foot. Draw your knees toward each other slightly. Fold forward at your hips to bring your left hand to your left foot. Inhale, lift your chest and extend your spine. Exhale, fold as deeply forward as you can. Take five breaths. Inhale, lift your gaze and lengthen your spine. Exhale, release your foot, straighten your legs and go into a vinyasa. Repeat the pose on your left side and go into a vinyasa.
Q If you find it difficult to lift your whole body off the floor, do the pose with bent legs instead.This is easier and offers most of the same benefits as the full version of the pose. If your neck feels too tense when you tilt your head back, keep your chin on your chest.
ARDHA BADDHA PADMA PASCHIMOTTANASANA
This is the sitting version of Ardha Boddho Padmottonosono (see page 66).The binding of the hand and foot here should produce a pleasant feeling of security and stability not strain.Take great care of your bent knee.
Exhale, bend your right knee and hold your right foot with your left hand and your right knee with your right hand. Tuck your right foot as close in to your left hip as you can in a half-lows position. Now take your right hand behind your back and catch hold of your right foot. Draw your knees toward each other slightly. Fold forward at your hips to bring your left hand to your left foot. Inhale, lift your chest and extend your spine. Exhale, fold as deeply forward as you can. Take five breaths. Inhale, lift your gaze and lengthen your spine. Exhale, release your foot, straighten your legs and go into a vinyasa. Repeat the pose on your left side and go into a vinyasa.
