Name: Stork OR Half Bound Lotus Standing Forward Bend
Sanskrit name: Ardha Baddha Padmottanasana
Getting into the pose: From standing balance pigeon, with the left ankle on the thigh, begin drawling the foot further up the thigh. Important: keep the foot in in contact with the thigh the whole time, if it lifts off you will be twisting the knee. If it is comfortable, draw the edge of the foot into the crease of the leg/hip for half lotus (this half lotus is optional). If possible, take a bind by reaching the left arm around the back and grabbing onto the left toes, then extend the right arm into the air.
Holding the pose: Hinge from the hips, bend the right knee and push the sitting bones down while keeping the right arm extended. Allow the right finger tips to make contact with the floor before slowly ascending back to standing.
Repeat on the other side
Modifications: Stop and balance at any point along the way or just hinge and lower as much as possible without touching the floor. Or to deepen the pose, place the palm on the floor and lower the face toward the knee.
Benefits: Balance, stability, hip opening
If your foot makes it all the way to the crease between your leg and torso, then there are 3 options as demonstrated by these pictures.
