The Counts in Ardha Baddha Padmottanasana
Understanding the Counts in Ardha Baddha Padmottanasana
Ardha Baddha Padmottanasana, or Half Bound Lotus Forward Bend, is a staple in the Ashtanga primary series. Mastering this pose involves understanding the nine counts that guide the movement. Let’s break them down clearly.
The Nine Counts
| Count | Sanskrit | Action |
|---|---|---|
| 1 | EKAM | Inhale, right foot up, bind. |
| 2 | DVE | Exhale, fold. |
| 3 | TRINI | Inhale, look up, lengthen. |
| Exhale. | ||
| 4 | CATVARI | Inhale, up. |
| 5 | PANCA | Exhale, leg down. |
| 6 | SAT | Inhale, left foot up, bind. |
| 7 | SAPTA | Exhale, fold. |
| 8 | ASTAU | Inhale, look up, lengthen. |
| Exhale. | ||
| 9 | NAVA | Inhale, up. |
| Exhale, Samasthiti. |
Breaking Down Each Count
- Ekam: Start by inhaling and lifting your right foot while binding your arm. This prepares your body for the depth of the pose.
- Dve: As you exhale, fold forward. This brings your body into the forward bend.
- Trini: Inhale and lengthen your spine. Looking up helps create space in your back.
- Catvari: Inhale again, coming back up to a standing position.
- Panca: Exhale and lower your leg. This resets your position before switching sides.
- Sat: Now, inhale while lifting your left foot and binding again.
- Sapta: Exhale and fold forward once more, going deeper into the stretch.
- Astau: Inhale, looking up and lengthening your spine.
- Nava: Finally, inhale and return to standing, preparing for the next movement.
The Flow of Movement
Each count has a specific action, guiding your breath and body in a rhythm. By focusing on the counts, you cultivate awareness. You connect breath with movement, which is essential in Ashtanga. This sequence also embodies a cycle of effort and release. You work to lift, then you fold; you lengthen, then you settle down again.
Why Counts Matter
Understanding these counts can deepen your practice. It helps you stay grounded and present during transitions. When you can anticipate what comes next, it reduces confusion. With a clear structure, you create a safe space for exploration in each pose.
A Different Perspective
Thinking about these counts as part of a larger system can be enlightening. Just like in life, yoga is about balance. Each inhale and exhale represents a push and pull. Inhale invites energy; exhale cultivates calm. This rhythmic exchange mirrors our experiences off the mat.
For further study of these counts, you can check out this link.
Conclusion
In Ardha Baddha Padmottanasana, the counts serve as a practical tool. They guide your movements and enhance your connection with your breath. By mastering these nine counts, you enrich your understanding of the pose and deepen your practice in Ashtanga yoga. Remember, clarity leads to confidence on and off the mat.
