YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH YOGAJOURNAL.COM 61
7 ARDHA PADMA PASCHIMOTTANASANA
(HALF LOTUS SEATED FORWARD BEND)
BENEFITS Creates a deep stretch in the
knees, ankles, and hips in final preparation
for the full pose
From Dandasana, bend your right leg and
turn the sole of your foot toward the ceil-
ing, allowing your thigh to release. Bring
the top of your foot to the top of your left
thigh as close to the groin as possible. Once
your foot is in place, strongly flex it. Press
your straight leg firmly into the floor and
tilt your pelvis forward. Bring your hands to
the ball of your left foot, or use a strap. On
an inhalation, lift the breastbone. On the
exhalation, press the lower back toward the
thighs. Stay for 6–8 breaths. Repeat on the
other side. If this pose strains your knees,
practice Janu Sirsasana (Head-of-the-Knee
Pose) instead.8 PADMASANA
(LOTUS POSE)
Come back to Dandasana; snuggle
your right foot into the top of your
left thigh. Then bend your left leg,
externally rotate it, and take hold of
your left foot, turning the sole toward
the ceiling. Place the left foot on the
top of the right thigh. Flex both feet
and draw the inner thighs toward the
pelvic floor. Lengthen your spine and
rest your hands on your knees, with
your palms facing up. Take 5 smooth,
even breaths. As you inhale, feel the
crown of your head moving toward
the ceiling. On each exhalation, main-
tain the action of the inner thighs,
gently lifting the pelvic floor in Mula
Bandha (Root Lock). Maintain a soft
gaze, with eyes relaxing downward.
Connect with the sense that, as your
mind turns inward, you are growing
ever more vibrant. Feel that your
heart is buoyant and open. Stay for
6–12 breaths. Switch legs and repeat
on the other side.
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NOTE If you weren’t able to do the
Half Lotus versions of the previous
poses, your body is not yet open
enough to do Lotus without risking
injury. Keep working on the previous
poses until you are ready.