Ardha Baddha Padmottanasana Image Credit: Zarina Fernandes/Gulf News

Ardha Baddha Padmottanasana (Half Lotus Forward Bend Pose)

The heart lies at the centre of the blood delivery system. It is also central to life. Given the heart’s many essential functions, it seems wise to take care of it. Yet heart disease has risen steadily over the last century, especially in industrialised countries, due largely to changes in diet and lifestyle.

The organ works ceaselessly, beating 100,000 times a day, 40 million times a year — in total clocking up three billion heartbeats over an average lifetime. It keeps the body freshly supplied with oxygen and nutrients, while clearing away harmful waste matter.

In this week’s healthy heart series we bring you Ardha Baddha Padmottanasana or the Half Lotus Forward bend Pose. This posture improves blood circulation and promotes efficient functioning of the heart. Though the following postures are simple to practice and can be easily done at home, we suggest you seek medical advice before starting them.


• Stand erect with the feet together.

• Shift your weight to the right leg. Bend the left knee and place the left foot on the right thigh as in half lotus position.

• Hold this position and steady the body, then inhaling raise your arms above the head. Keep your arms parallel.

• While exhaling, slowly bend forward from the hips, keeping your arms straight and place the palms flat on the floor. Bring the forehead to the right knee.

• Hold this final position for 30 seconds, or longer if comfortable, breathing normally.

• Reverse the sequence of movements and come up to starting position. Repeat on the other side.


• Promotes blood circulation.

• Improves concentration and calms the mind.


There should never be more than normal pressure on the back and the ankle joints while doing this pose. Do not practice this if you have high blood pressure, slipped disc, knee or hip injury.