Arhda Baddha Padmotanasana (Half Bound Lotus Intense Forward Bend Pose) is an important foundational pose that can help you to safely learn to do Padmasana, the most classical, potent and alluring asana of all. In this class you’ll study the 1st Vinyasa as the foundational set up position that can help you to increase the range of motion of your hip joints and improve your skill in balance. You’ll learn reasons to value this initial phase of the pose before the forward bend. Next you’ll go into the forward bend and study keeping your weight shifted forward, centering your body over your leg and arm foundation, and satisfyingly releasing your head and torso downward. Then you’ll do seated and inverted versions of these exercises transferring the lessons from the root standing pose to variations that are found later in the primary series and finishing poses.

Day 8 (39 minutes)

Exercise 1: Surya Namaskara Review (1 block optional)

Exercise 2: Ardha baddha Padmottanasana (2 blocks optional)

Exercise 3: Ardha Baddha Padma Paschimottanasana (1chair, 2 blocks and 1 carpet optional)

Exercise 4: Shoulderstand with Lotus (2 blankets and 1 block optiona)

Exercise 5: Seated meditation Padmasana (1 belt and 2 sand bags optional)