Ardha Baddha Padma Paschimottanasana
In this preparation for the full pose, the right leg is in ardha padmasana and the left leg is in pascimottanasana. Hold the foot (or a strap) and extend the torso over the straight leg.
From Dandasana, reach the right hand behind the right knee and draw the knee out to the side, creating space behind the back of hte right knee as you do so. Reach the left hand underneath the right foot and draw the foot up into the top of the left thigh and release the foot onto the thigh. Release the right hand from behind the right knee.
Reach the arms up overhead in urdhva hastasana and extend the torso over the legs as you reach the hands for the left foot. Use a strap around the foot, if you cannot reach the foot.
1. Descend the inner groins/inner thighs down as you lengthen from the outer hip to the outer knee.
2. Descend the inner upper thigh of the dandasana leg as you draw back from outer edge of the foot towards the outer hip.
3. Hold onto the foot (or a strap) as you straighten the arms and draw the back body in and up as you lengthen up through the front body.
4. Extend over the left leg as you draw the elbows out to the sides and move the shoulders away from the ears and into the back body.
Holding onto the foot lift the body back up with straight arms. Release the hold of the foot and again hold onto the underside of the right foot and the outside of the right knee as you lift the foot off of the thigh and draw the knee out to the side. Keep the knee bent as you place the foot on the floor and draw the knee up and straighten the right leg to dandasana. Repeat on the other side.
From Yoga a Gem for Women, "this posture is effective for gastric troubles and flatulence. Recommended in sequence for use during menstruation, if dizzy. In Menopause, to keep the head cool, relaxing asanas like this one should be practiced."
Sit up on height if the pelvis does not remain upright.
Place blanket support under the knee if the knee is higher than the hips.
Use a strap around the foot if you cannot reach the foot with both hands.
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