Ardha baddhapadma paschimoottanasana:
Stretch both legs in sitting position. Bring one leg near to stomach and press against the abdomen. If possible, you may try to hold the toe using other hand. Now, breath out and bend forward holding (or trying to reach) the out stretched leg. Do not strain but do it slowly and slowly. Take the lead from Atelji. Follow the great leader! Achieving the final position is not the goal but attempt is. Hold it until it slightly lessens the pain and come back to original position by releasing the outstretched and and folded leg. Relax for a minute and repeat 2 more times.
Stretch both legs in sitting position. Bring one leg near to stomach and press against the abdomen. If possible, you may try to hold the toe using other hand. Now, breath out and bend forward holding (or trying to reach) the out stretched leg. Do not strain but do it slowly and slowly. Take the lead from Atelji. Follow the great leader! Achieving the final position is not the goal but attempt is. Hold it until it slightly lessens the pain and come back to original position by releasing the outstretched and and folded leg. Relax for a minute and repeat 2 more times.
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