Ardha Badha Padmottanāsana

Technique:

• Stand in Tāḍāsana.
  
• Fold the right leg at the knee. Place the right foot at the root of the left thigh.
  
• Take the right hand back and hold the right foot.
  
• Exhale, bend forward and place the left palm on the ground.
  
• Keep head up and do not slacken the knees.  Take two breaths in this position.
  
• Place the chin the shin bone.
  
• Hold the pose for about 20-30 sec.
  
• Inhale, lift the head up. Slowly come up to standing position.
  
• Release the leg, bring it down to the ground.
  
• Repeat the same on the other leg for the same length of time.