Ardha Baddha Padmottānāsana: Intense half-bound lotus pose

Vinyāsa 2 - Exhale. 5 breaths:
Exhale folding forward from the hip and go into the forward bend. Place your left hand on the floor next to your left foot. Stay here until the fifth exhalation.

Vinyāsa 3 – Inhale. Exhale:
Inhale and lift the torso until your left arm ins extended and the hand still on the floor. Exhale remaining here.

Vinyāsa 4 – Inhale:
Reach with the left hand at the iliac crest as you come upright in standing again.

Try this: The way back up is particularly challenging for balance. To make the movement easier at first, bend the knee of your standing leg and use the impulse from this flexion to come upright.

Vinyāsa 5 – Exhale:
Exhale your right leg back to the ground. Lower the hands to the sides.

Vinyāsa 6 to 9 and Samasthitiḥ:
Repeat the same flow of movements (Vinyāsa 1 to 5) on the left side.

Vinyāsa 1 to 6:
Follow the already familiar flow of movements to downward dog.

In the traditional count, you can go directly to the next pose from here.

Effect: Ardha Baddha Padmottānāsana is a pose requiring balance and flexibility at the same time. The external rotation of the leg in lotus stretches the deep muscles fascia around the hip joint. The bend introduces the stretch to the back of the standing leg. By bending over on one leg you develop balance that will be of use in inversions as well.