Ardha Baddha Padma Paścimatānāsana is the second of three Paścimatānāsana postures. In the full expression of this posture, the heel of the bent leg should press back into the navel as you fold forward in order to receive its full benefits. In this video tutorial, yoga master Sharath Jois offers modifications to work toward the full posture. Be sure to squeeze the anus and draw in the lower abdomen as you breath deeply and evenly in the posture. Regular practice is believed to lead to an improvement in the function of both the liver and the spleen, and it may also relieve constipation and boost bowel function.