A R D H A   B A D D H A   P A D M A
P A S C H I M O T T A N A S A N A

EXECUTION ON THE LEFT SIDE
STARTING POSITION
Lie down on the floor, with the legs stretched, the torso perpendicular to the floor, the arms near the body and the palms on the floor with fingers pointing forward.


FIRST STAGE
Bend the right leg, hold the knee with the right hand and the sole with the left hand. Pull slowly, without forcing, the right foot as close to the hip joint of the left leg as possible and place it on the left thigh with the sole facing upwards.


Put the right arm around your back and take hold of the right foot.




FINAL POSE
Bend forward slowly until the chin touches the left leg and you can hold the left sole with your left hand. Keep your left leg stretched.




Focus inwardly and remain in this posture, without forcing yourself, for as long as possible. Perceive the energetic flow through the torso, left arm and finally in the left leg.

SIMPLIFIED VARIATION
The simplified performance implies placing the right foot on the left thigh, where you can, with the sole upwards. Hold the left sole with both hands.


FOCUS
Perceive the activation of the subtle energy center Muladhara Chakra in its receptive aspect, and an increased vitality. Feel the ascension of the fundamental energy Kundalini, the elevation of consciousness, and activation of the supreme energy center Sahasrara.

EXECUTION ON THE RIGHT SIDE
STARTING POSITION
Lie down on the floor, with the legs stretched, the torso perpendicular to the floor, the arms near the body and the palms on the floor with fingers pointing forward.


FIRST STAGE
Bend the left leg and catch the knee with the left hand and the foot with the right hand. Pull slowly, without forcing, the left foot, as close to the right hip joint as possible and place it on the right thigh with the sole upwards.


Put the left arm around your back and take hold of the left foot.


FINAL POSE
Bend forward slowly until the chin touches the right leg and you can hold the right sole with your right hand. Keep your right leg stretched.


Focus inwardly and remain in this posture, without forcing yoursel, for as long as possible. Perceive the energetic flow through the torso, right arm and finally in the right leg.

SIMPLIFIED VARIANT
The simplified performance implies placing the left foot on the right thigh, where you can, with the sole upwards. Hold the right sole with both hands.


FOCUS
Perceive the activation of the subtle energy center Muladhara Chakra, in its emissive aspect, and an increased vitality. Feel the ascension of the fundamental energy Kundalini, the elevation of consciousness, and the activation of the supreme energy center Sahasrara.