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Ardha Padma Bandhasana (standing)





1. From standing pose raise the left leg and place the left foot on the right thigh.
2. Hold the left foot with the right hand.
3. Encircle the waist with the left hand from behind and grab the left toe with the right hand and release the right hand.
4. Bend the trunk forward and place the right hand on the floor near the right foot.
5. Rest the forehead on the right knee.

Repeat on the other side.




1. Abdominal organs are contracted and digestive powers increased.
2. Good for removing constipation.
3. Can help with stiffness in the knees.
4. Improves intestinal peristalsis.
5. Prepare legs and hips for meditative poses.
6. Legs strengthened.




Sciatica, slipped disc, hernia, weak legs, high BP.