Exercise-122: Ardha baddha padmottanasana (the half lotus leg stretch pose)

  • Stand erect.
  • While balancing on the left leg, bend the right leg at the knee and place the right foot as high as possible on the left thigh.
  • Raise both arms above the head clasping the fingers.
  • Relax and steady the whole body.
  • Slowly bend forward and touch the left foot with the fingers.
  • Keep the left leg straight.
  • If possible touch the left knee with the forehead.
  • Stay in the final pose for as long as comfortable. Slowly return to the erect position.
  • Unfold the right leg and relax.
  • Repeat the same procedure with the left leg folded on the right thigh.


  • Exhale while bending forward.
  • Breathe normally in the final pose.
  • Inhale as you return to the starting pose.

Maintain for up to 2 minutes on each leg.
On maintaining balance or on the breath.
Not recommended for people with sciatica or slipped disc.

  • Stimulates digestion and removes constipation.
  • Develops the sense of balance and improves the power of concentration.
  • Loosens and strengthens the legs.



Advantages Of Balancing Asanas

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