Ardha Padma Paschimottanasana

Starting Position

  1. Begin by sitting with both legs outstretched in front of you.


  1. Bend your left leg and place your left foot as high as possible on your right thigh. Turn the sole of the foot upward and press the heel firmly into your abdomen.
  2. Slightly bend forward and fold your left arm behind your back, attempting to grasp the toes of your left foot with your left hand. Return to an upright position.
  3. Relax your entire body, especially your back muscles.
  4. Lean forward and grasp the toes of your right foot with your right hand.
  5. Using your arms (not your back muscles), slowly bend your trunk forward until your forehead is near or touching your straight knee.
  6. This is the final position.
  7. Hold the pose for a comfortable duration.
  8. Release your hands and gradually sit up

Changing Sides

  • Repeat the technique with the other leg.


  • Practice up to 3 rounds, gradually increasing the duration.


  • Inhale while in the upright position.
  • Exhale as you bend forward into the final position.
  • Breathe slowly and deeply while in the final position, or hold your breath outside if holding the pose briefly.
  • Inhale as you return to the upright position.


  •  Similar to janu sirshasana and paschimottanasana, but with a distinctive characteristic: the bent leg’s foot applies an intense massage to abdominal organs.
  • Stimulates intestinal peristalsis and helps alleviate constipation.
  • Prepares legs and hips for extended meditation asanas
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