The flow of movements in this pose begins in both the full and traditional counts in standing.
Vinyāsa 1 - Inhale:
Inhale as you lift your right leg, bend the knee and place the right foot in the left groin as you grasp the right foot behind your back with your left hand right at the iliac crest.
Note: Make sure to bend the knee fully before placing the lotus foot on the groin of the opposite leg. It is important that the rotation arises from the hip joint and that the knee absorbs hardly any lateral force.
Vinyāsa 2 - Exhale. 5 breaths:
Exhale folding forward from the hip and go into the forward bend. Place your left hand on the floor next to your left foot. Stay here until the fifth exhalation.
Vinyāsa 3 – Inhale. Exhale:
Inhale and lift the torso until your left arm ins extended and the hand still on the floor. Exhale remaining here.
Vinyāsa 4 – Inhale:
Reach with the left hand at the iliac crest as you come upright in standing again.
Try this: The way back up is particularly challenging for balance. To make the movement easier at first, bend the knee of your standing leg and use the impulse from this flexion to come upright.
Vinyāsa 5 – Exhale:
Exhale your right leg back to the ground. Lower the hands to the sides.
Vinyāsa 6 to 9 and Samasthitiḥ:
Repeat the same flow of movements (Vinyāsa 1 to 5) on the left side.
Vinyāsa 1 to 6:
Follow the already familiar flow of movements to downward dog.
In the traditional count, you can go directly to the next pose from here.
Effect: Ardha Baddha Padmottānāsana is a pose requiring balance and flexibility at the same time. The external rotation of the leg in lotus stretches the deep muscles fascia around the hip joint. The bend introduces the stretch to the back of the standing leg. By bending over on one leg you develop balance that will be of use in inversions as well.