First you bind, then you bend.
By Beryl Bender Birch
article condensed from Yoga Journal
The four preliminary postures we will explore that lead up to Ardha Baddha Padmottanasana are Janu Sirsasana (Head-to-Knee Pose), a variation of Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), a modified version of Ardha Baddha Padmottanasana, and Ardha Baddha Paschimottanasana (Half Bound Lotus Seated Forward Bend).
In the Ashtanga Yoga tradition I practice and teach, Ardha Baddha Padmottanasana is one of the basic standing postures; Janu Sirsasana and Ardha Baddha Paschimottanasana actually follow it in the standard sequence of poses. Over time, however, both of these latter postures are important in developing Ardha Baddha Padmottanasana; they help us a great deal with the challenging work of "binding" the pose—reaching around behind the back to catch the foot in Half Lotus—and bending forward. They do this by assisting with the hip opening and hamstring stretching required for Ardha Baddha Padmottanasana.
Prior to practicing the work recommended in this column, it's a good idea to spend ten or 15 minutes warming up your body. If you are familiar with Ujjayi Pranayama (Victorious Breath) and the energetic locks Mula Bandha (Root Lock) and Uddiyana Bandha (Upward Abdominal Lock), I strongly suggest you use them throughout your practice of this sequence. If you're not familiar with these practices, simply breathe in the manner prescribed by your teachers.
1. Janu Sirsasana
Sit with your legs straight out in front of you. Inhale, bringing your right foot to your inner left thigh. As you exhale, contract your left quadriceps, twist to center your torso over your left leg, and grasp the left foot with both hands. Inhale again, looking up, extending your spine, and lifting your chest. Then exhale, folding forward from the hips; bend your elbows and use your arms to lengthen over the extended leg. If your abdomen and chest press into your thigh, take your chin to your shin. If you can’t fold so deeply, don’t round your back to bring your chin down; instead, just draw the head and spine forward. Hold for at least 5 breaths, release the pose, and repeat on the other side.
2. Eka Pada Rajakapotasana Variation
Begin on your hands and knees. Bring your right knee forward to the floor at your right hand, and your right heel to the floor in front of your left hip. Keep your hips as level and as squared to the front as possible, and keep the left kneecap pointing straight down. Maintaining these alignments, stretch through your left leg, sliding it back and lowering the groin toward the floor. To keep the stretch at a manageable intensity, you may place some of your weight on your hands. Continue to release and relax as you hold this posture for up to 30 breaths.
3. Ardha Baddha Padmottanasana Variation
Stand with your feet together. As you inhale, draw the right knee up and slightly out to the side, grasping the ankle or shin with both hands. Make sure you contract the standing-leg quadriceps to lift the kneecap. As you exhale, pull the right heel toward the lower left quadrant of your abdomen. Rather than pointing the knee out to the side and down, work to point it forward and up. Use your arm strength to lift the right leg. Take 5 breaths, then release the foot to the floor and repeat the pose on the other side.
Sit with your legs straight out in front of you. Bend the right knee, grasp the right shin or ankle, and draw the right foot in toward the lower left abdomen. Place the ankle as high on the left thigh as you can; hold it in place with the left hand. On an exhalation, reach your right arm behind your back to grasp the top of your right foot and reach your left hand forward to grasp the outer left foot. If you can’t reach your right foot with your right hand, keep the left hand on the right foot and grasp your left forearm with your right hand. Take 5 breaths. Release and repeat on the other side.
5. Ardha Baddha Padmottanasana
Stand with your feet together. As you inhale, lift your right leg, taking hold of the shin or ankle with both hands and drawing the right foot up to the level of your left hipbone. Pull the right heel in toward the belly with the left hand, place the ankle on the upper thigh, and reach your right hand behind you to grasp your right foot. As you inhale again, lift the left arm overhead; as you exhale, bend forward. If possible, place the left palm on the floor, fingertips in line with the tips of your toes. Without forcing, draw your chin toward your shin. Take 5 to 10 breaths. To come out of the pose, inhale while looking up and lifting your chest. Exhale here. Then, as you inhale, press firmly down through your standing leg and draw your torso back up to vertical. (Bending the standing leg a bit can make this easier.) Release the lifted leg to the floor, then repeat on the other side.
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