Procedure for Ardha Baddha Padma Padangusthasana (Bound Half Lotus Tip-Toe-Pose):
- Squat down bringing your buttocks to your heels. Your heels will automatically rise off the floor as you balance on your toes. Straighten your spine.
- Balancing yourself on the tips of your right fingers, grab your right foot with your left hand and bring the top of your right foot to the top of your left thigh so that you are in half lotus balancing on your left toes.
- Lower your left hand to the ground and shift your weight to your left fingertips. Swing your right arm behind your back and grab onto your right toes.
- When you find your balance straighten your spine and raise your left hand from the ground and straighten it straight out to the side so that it is parallel to the ground. Lengthen your neck and gaze forward.
- Stretches your legs, ankles, feet, hips and groins
- Strengthens your ankles and core
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