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Contraindications:
These postures should not be attemtped by those with chronic knee joint instability, without the guidence of an experienced yoga teacher. These asana should never, ever be forced. The lotus foot should nestle in the hip crease, or the knee will take the brunt of this pose. If the bind (grabbing the foot from around the back) cannot be made, a good rule of thumb is that the yogi's hips are not yet open enough to safely fold over. Belts, in this pose, are frankly just a really bad idea. The standing preparation step in this asana is a hip opener in itself, where the yogi can work to release the hip, lining the thighs parallel to each other. Please make certain you are keeping your foot softly flexed, toes active in these asana. Pushing through the ball of the big toe will help maintain the integrity of the ankle and protect the tendons in the knee.
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The tendency is also to grab the big toe, sometimes jerking it painfully out of alignment. Try to work your arm high around your back so you can hold the entire top of the foot, too.
Donna demonstrates reaching up to elongate her side body to better fold over her foot to touch the floor.
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In Sanskrit, as in French, when a word ends then begins with a vowel, there is a combination of both that happens. Ardha Baddha Padma Uttanasana becomes Ardha Baddha Padmottanasana.
Ardha Baddha Padma Paschimottanasana "Making the Bind" Demonstrated by B.K.S. Iyengar
Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8 Take ahold of the side of the foot on the extended leg. Inhale, straightening the spine, moving the shoulder blades down the rib cage, tucking the tailbone and looking towards the horizon. Make certain to lift and open the chest. Fold forward from the hips, keeping the back very straight, with the dristhe at the big toe. Bring the chin to shin while lifting the elbow that holds the extended foot to keep the chest open. Breathe. (If you cannot make the bind behind your back, do not fold. Continue working on hip opening poses.)
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