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Yoga Lily
Yoga Lily is in Furzton.9 hours ago
Furzton
#YOGA : TUESDAY 23 APRIL CLASSES
18:00 - Slow Flow & Yin Restorative (Lily) Small Group
Book Now : https://yogalily.com
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness
Yoga Lily
Yoga Lily is in Furzton.5 days ago
Furzton
#YOGA : THURSDAY 18 APRIL CLASSES
18:30 - Slow Flow & Yin Restorative (Lily)
19:30 - Slow Flow Hatha Yoga (David)
Our classes: https://yogalily.com/classes/
#LifeInBalance #MiltonKeynes #YogaMiltonKeynes #MiltonKeynesYoga #LoveMK #yogastudio #yogafitness
Yoga Lily
Yoga Lily is in Furzton.6 days ago
Furzton
#YOGA : WEDNESDAY 17 APRIL CLASSES
09:45 - Slow Flow & Yin Restorative (Lily) small group
18:15 - Beginners to Improvers Yoga (David)
19:45 - Slow Flow & Yin Restorative (Lily) small group
Our classes: https://yogalily.com/classes/
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness #digitaldetox #digitaldetoxing
Yoga Lily
Yoga Lily is in Furzton.1 week ago
Furzton
#YOGA : TUESDAY 16 APRIL CLASSES
18:00 - Slow Flow & Yin Restorative (Lily) Small Group
Book Now : https://yogalily.com
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness
Yoga Lily
Yoga Lily1 week ago
#YOGA : Join us for an evening of Qigong and Yin yoga - Yoga nidra and Live traditional Chinese music – Sunday 5th May
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Yoga Lily
Yoga Lily1 week ago
Look Up

I have 422 friends yet I am lonely
I speak to all of them everyday yet none of them really know me
The problem I have sits in the space in-between
Looking into their eyes or at a name on a screen

I took a step back and opened my eyes
I looked round and realised
This media we call social is anything but
when we open our computers and it’s our doors we shut

All this technology we have it’s just an illusion
Community, companionship, a sense of inclusion
When you step away from this device of delusion
You awaken to see a world of confusion

A world where we’re slaves to the technology we mastered
Where information gets sold by some rich, greedy bastard
A world of self-interest, self-image, self-promotion
Where we all share our best bits but leave out the emotion

We’re at our most happy with an experience we share
But is it the same if no one is there?
Be there for your friends and they’ll be there too
But no one will be if a group message will do

We edit and exaggerate, crave adulation
We pretend not to notice the social isolation
We put our words into order till our lives are glistening
We don’t even know if anyone is listening

Being alone isn’t the problem let me just emphasise
If you read a book, paint a picture, or do some exercise
You’re being productive and present not reserved and reclused
You’re being awake and attentive and putting your time to good use

So when you’re in public and you start to feel alone
Put your hands behind your head, step away from the phone
You don’t need to stare at your menu or at your contact list
Just talk to one another, learn to co-exist

I can’t stand to hear the silence of a busy commuter train
When no one wants to talk for the fear of looking insane
We’re becoming unsocial, it no longer satisfies
To engage with one another and look into someone’s eyes.

We’re surrounded by children who since they were born
Have watched us living like robots and think it’s the norm
It’s not very likely you’ll make world’s greatest Dad
If you can’t entertain a child without using an iPad

When I was a child I’d never be home
I’d be out with my friends, on our bikes we’d roam
I’d wear holes in my trainers and graze up my knees
Or build our own clubhouse high up in the trees

Now the park is so quiet it gives me a chill
See no children outside and the swings hanging still
There’s no skipping, no hopscotch, no church and no steeple
We’re a generation of idiots, smart phones and dumb people

So look up from your phone, shut down the display
Take in your surroundings, make the most of today
Just one real connection is all it can take
To show you the difference that being there can make

Be there in the moment as she gives you the look
That you remember forever as when love overtook
The time she first held your hand or first kissed your lips
The time you first disagreed but still loved her to bits

The time you don’t have to tell hundreds of what you’ve just done
Because you want to share this moment with just this one.
The time you sell your computer so you can buy a ring
For the girl of your dreams who is now the real thing

The time you want to start a family and the moment when
You first hold your little girl and get to fall in love again
The time she keeps you up at nights and all you want is rest
And the time you wipe away the tears as your baby flees the nest

Ardha Baddha Padma Paschimottanasana

By Yoga Lily 4 years ago
Home  /  Stretch  /  Ardha Baddha Padma Paschimottanasana

How to do Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Bend

Yoga classes in Milton Keynes

Ardha Baddha Padma Paschimottanasana – This forward bend opens the hips and knees and stretches the spine. The abdominal organs are toned as circulation to the pelvis is increased. The position of the heel also benefits the digestive system.

1. Many people find it useful to warm up the hips first by cradling one leg to the chest. Hold the knee and foot and press them together, or if you have the ability, take the foot and knee in the crook of your elbows and interlace your fingers. Then work into the hip joint by moving your bent leg slowly from side to side.

Cradle Pose

1. Cradle Pose – warm up the hips first by cradling one leg to the chest.

2. Sit on the floor with both legs extended in seated staff posture. Bend the left knee as in the warm up position. To bring the leg into half lotus pose, hold the left foot in close to the navel and let the left knee move forward as it comes down toward the earth (there is a sense of rolling the ball of the thighbone in the hip socket while you square the hips to the front).

3. Bring the outer ankle to the very top of the right thigh. If the outer edge of the left foot is all that reaches the thigh you risk overstretching the ligaments, it is best to work on hip opening poses to build toward this pose at a later stage.

4. On an exhalation, twist the torso to the left, rotate the left shoulder inward, and reach the left forearm behind the waist to grasp the toes of the left foot with the fingers of left hand.

5. Create length in your spine before folding the upper body forward from the hips, bringing the chest toward the right thigh and clasping the right foot with the right hand. Asked the big toe of the left foot with the thumb and forefinger of the left hand.

Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Bend

5. Create length in your spine – Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Bend.

6. Stay here for 5 to 10 breaths. Continue to move the chest forward, opening the heart as you draw the shoulder blades down and back. Lengthen the front of the body. Inhale to come up and repeat on the other side.

TIPS

Gaze: Front toes or tip of nose

Build-up Poses:

Counter Poses:

Lighten:

  • Practice only the first stage
  • Don’t wrap the arm around the body
  • Grasp a belt around outstretched foot and/or the ankle of the bent knee
  • Place sole of foot of the bent leg on the floor instead of on top of the thigh

Effect: Calming

 

Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Bend Counter poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

 

east-stretch-pose-purvottanasana

East Stretch Posture (Purvottanasana)

 

Trianga Mukhaikapada Paschimottanasana

One Leg Folded Forward Bend (Trianga Mukhaikapada Paschimottanasana)

Category:
  Stretch
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About

 Yoga Lily

  (101 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.

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