Strike a Yoga Pose: Standing Half Bound Lotus

Whenever I say I do yoga, people always ask me if I sit in Lotus and "ommmmm" for three hours straight. Not quite, but Lotus is a pose I often do at the beginning and end of class. It's a pretty advanced pose actually, because it requires incredible flexibility in your hips. If your hips could use a little opening, give Standing Half Bound Lotus a try.

Sanskrit name: Ardha Baddha Padmottanasana English translation: Half Bound Lotus Standing Forward Bend Also called: Standing Half Bound Lotus

To see how to get into this pose read more

• Begin in Mountain pose.
• Shift weight into your left foot, grounding firmly, and then bend your right knee up towards your chest. Reach for your right foot with both hands, and gently pull your right heel up in front of your left hip. If this feels OK, let your right knee lower down.
• Hold your right foot with your left hand and then reach your right arm around your lower back.
• Either hold onto the front of your elbow and stay here, or work on reaching for your toes with your right hand.
• Stay standing or fold forward, placing your left palm flat on the ground. If your left hand isn't holding onto your right foot, you can still fold forward, but place both palms on the ground. This is going to be an intense stretch in your hip. If you feel any pain in your knee, stand back up.
• If you're folded, tuck your chin in towards your chest and work on drawing your forehead towards your shin.
• Hold for five deep breaths and then rise back to standing. Release your right leg and then do this pose on the left side.