Forward Extensions


Adho Mukha Padmasana (Downward Facing Lotus Pose)

Downward Facing Lotus Pose
Level: Advanced

Adho = Down. Mukha = face. Padma = lotus.

Organizing the pose

    • Come into Padmasana (Lotus Pose). Take care to place the ankle bones and not the feet on the thighs so that you do not over-stretch the ankle joint itself.
    • If you find that one knee is off the floor (it most likely will be), place a folded blanket or a block underneath it to support it.
    • Inhale and lift up through the trunk.
    • Exhale and extend forward from the tops of the thighs, walking the hands forward. Hold this position.
    • Inhale and come up.
    • Exhale and disentangle the legs back into Dandasana (Staff Pose).
    • Repeat on the other side.