ARDHA PADMA PADMOTTANASANA
In this sequence, we learn to gradually open our hips to move towards Ardha Padma Padmottanasana, the linked half lotus.
This pose helps loosen overly stiff knees and serves as a good practice for hip openings without putting pressure on the knee of the half-lotus leg. As the abdominal organs are contracted, the digestive capacity is increased and the peristaltic activity allows the elimination of toxins through the intestinal tract. The posture opens the shoulders, develops the rib cage and helps to breathe freely and deeply.
Because of being on one leg and in forward extension, this posture strengthens the ground leg and promotes stretching of the hamstring. It also gives the notion of weight transfer from the body which passes from the foot of the bent leg to the hand which rests on the ground.
SUKHASANA to sing the Oms Beginners: pelvis supported
|| SUPTA BADDHA KONASANA with strap that surrounds the pelvis and the ankles, 5 minutes
SVASTIKASANA (R/L) Beginners: pelvis supported
- hands on either side of the hips + sharpen the soles of the feet by pressing the outside of the feet into the ground
➞ ADHO MUKHA SVANASANA
- feet one mat width + roll the inner thighs backwards + keep the knees facing forward
ARDHA UTTANASANA Beginners: fingertips on bricks
- concave back
➞ TADASANA
UTTHITA TRIKONASANA (R/L) Beginners: hand grabs the shin
- grab the ankle + turn the tibia from the outside to the inside + roll the inside of the thigh backwards
- stretch the upper arm along the bust + move the outstretched arm back as far as possible + roll the front of the shoulder backwards
VRIKSASANA (R/L)
- press the back of the hand inside the knee + grab the elbow of the bent leg with the opposite hand
ADHO MUKHA SVANASANA
➞ ADHO MUKHA SVANASANA 3 LEGS (R/L)
- make large circles with the knee raised 4x
- bring the foot outside the hand
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