Ardha Badha Paschimottanasana – Michael Joel Hall

Ardha (अर्ध, Ardha) = halb
Baddha (बद्ध, Baddha) = gebunden
Padma (पद्म, Padma) = Lotus
Paschima (पश्चिम, Paścima) = Back, West, Back of Body
ud (उद्, ud) =Prefix for Verbs or Nouns which indicates superiority in Location, Rank, Power, Intensity.
tana (तान, tāna) = stretched
uttana (उत्तान, uttāna) = intense stretch, straight, straightened
asana (आसन, āsana) = Posture
Ardha Baddha Padma Paschimottanasana (अर्ध बद्ध पद्म पश्चिमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) = Half-bound-Lotus-with-intense-stretch-of-back-of-body

Vinyāsa	breath	Dr̥ṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, right leg in half Lotus
	(IN)	bhrūmadhye	right hand behind back, grab right foot, left hand to the front, grab left foot, straight back
8	EX		bend left elbow to the side, chin towards shinbone, top of skull towards back of foot
	5BR	pādayoragre	Ardha Baddha Padma Paschimottanasana (अर्ध बद्ध पद्म पश्चिमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (right side)
9	IN	bhrūmadhye	stretch left arm, lift head, straight back
	EX		lower down, hands onto the floor
10	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
11	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
12	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
13	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
14	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		jump through, get slowly down, left leg in half Lotus
	(IN)	bhrūmadhye	left hand behind back, grab left foot, right hand to the front, grab right foot, straight back
15	EX		bend right elbow to the side, chin towards shinbone, top of skull towards back of foot
	5BR	pādayoragre	Ardha Baddha Padma Paschimottanasana (अर्ध बद्ध पद्म पश्चिमोत्तानासन, Ardha Baddha Padma Paścimottānāsana) (left side)
16	IN	bhrūmadhye	stretch right arm, lift head, straight back
	EX		contract, hands onto the floor
17	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
18	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
19	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
20	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
21	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
22	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
–	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)