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ARDHA PADMA PADMOTTANASANA
BOY
Ardha Padma Padmottanasana (half lotus leg stretch pose)
Sit with the legs outstretched. Bend the left knee and place the left foot on top of the right thigh in the half lotus position. Bend the right knee and place the foot flat on the floor. Fold the forearms under the right thigh. Focus the gaze on a fixed point in front. Lean backward onto the coccyx. Slowly raise the right leg and straighten the knee. Balance on the back of the buttocks, bring the raised leg closer to the body, using the clasped arms to support it. Hold the final position for as long as is comfortable. Bend the right knee, lower the foot to the floor and stretch the leg forward.
Repeat on the other side. Breathing: Inhale while seated.
Retain the breath in while assuming and holding the final position.
Exhale after lowering the foot to the floor. Duration: Up to 5 times on each side.
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