2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

HEAD TO KNEE POSE—SIDE BENDS
Half Bound
Half Seated Angle Pose
Ardha Baddha Ardha Upavishta Konasana
(UHR-duh BUH-duh UHR-duh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Ardha Baddha Ardha Upavistha Konasana
Pose Type: seated, side bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula
bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you bend your left knee and bring the sole of your left foot toward your right thigh.
3. On the next exhale, bring your right leg out to the right side, keeping it strong and straight by
pulling up the kneecap and engaging the thigh muscles (quadriceps). Press your right toes and your
right heel to the floor, lifting the right leg slightly on off the floor.
4. Inhale as you expand your chest and hold your arms straight out to the sides, parallel to the floor.
5. Exhale as you bend your left arm and reach your left hand behind the back to the inside of your
right thigh to bind.
6. Inhale as you reach your right arm up to the sky. Exhale as you bend your right elbow and look
toward your left knee.
7. Hold the pose for at least 30, and up to 90, seconds in order to receive full benefits of the stretch.
8. Inhale as you release the bind. Exhale as you bring both your legs straight out in front of you.
Repeat on the other side.
Modification: side bend toward the bent knee
ardha = half
baddha = bound
ardha = half
upavishta = seated
kona = angle