ARDHA BHEKASANA OR ARDHA MANDUKASANA HALF-FROG

HOW TO PERFORM

• Lay down so the front of the body is relaxed and facing down. Lift the head and shoulders keeping the left arm bent at the elbow so the forearm is parallel to the front of mat.

• Exhale and bend the right knee so the right heel moves towards right buttock. Keep the toes of the left foot pointing to the back of the mat.

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• Stretch the right arm back and hold the top of the right foot with the right hand. Take a couple of breaths.

• Inhale and lift the right foot up to the sky, keeping the forearm perpendicular to the wrist.

• Exhale and gently turn the right thumb in towards the body. Turn the hand and allow the fingers to drape over the toes and facing the front of your mat.

• Take the gaze up. Hold for five breaths.

• Release the right hand by turning the thumb and fingers away to face the back of the mat.

• Release the right leg and repeat to the other side.

NODIFICATIONS

Simpler Variation: If you have knee issues simply bend the right knee and hold the ankle as in Half Bow.

BENEFITS

• Opens the chest.

• Releases hip flexors.

• Helps to create proper arches and helps to alleviate flat feet.

CONTRAINDICATIONS

Wrist, shoulder, knee, neck or back injury. Inflammation.

Hip replacement surgery.

This advanced posture should be treated with great respect. To work with this posture requires a continuous safe practice of Lotus. Once students have been taught Lotus safely by a qualified teacher and have been practising Lotus for at least 2 years and slowly building up time in the posture. The student would also be able to lie back in Padmasana before attempting this posture. Only then it may be safe.

The student needs to be sufficiently warm to incorporate this posture towards the end of a 90-minute practice in order to protect the knees. Benefits are tangible regarding the opening of the anterior pelvis. The Water element of the Tatwas is encouraged to flow smoothly on a metaphysical level.

HOW TO PERFORM

• Sit on the floor in Padmasana.

• Stretch the arms out in front and place the palms on the floor in front of you with fingers pointing forwards.

• Inhale and lift the pelvis. Stand on the knees momentarily. Exhale and lower the torso to the floor.

• Lift the head and shoulders, bending the elbows and cradling the chin in your upturned palms.

• Breathe deeply keeping the buttocks soft, and return to Lotus by straightening arms and exhaling to lift the pelvis.

If Lotus is not practised, then you can lie on the front of the body and have straight legs slightly wider than hip-distance apart, bend the knees keeping the lower legs vertica.

Creates vitality.

Provides a deep release of the psoas muscles

CONTRAINDICATIONS

• Instability of the knee joints.

• Hip replacement surgery.

• Wrist, shoulder, neck or back injury.

Stand in Mountain pose. Exhale. Forward bend. Inhale. Right leg back lunge.

Exhale Down Dog. Inhale Plank. Exhale bringing knees, chest and forehead to mat. Inhale Cobra. Exhale Down Dog. Right foot forward lifting torso (Vinyasa I)

Hands back-to-back above the head. Rotation/depression of scapulars. Three breaths. Exhale Down Dog. Repeat on left side.

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