How to do Ardha Baddha Padma Paschimottanasana (Seated Bound Half Lotus)

Ardha Baddha Padma Paschimottanasana, or Half Bound Lotus Forward Bend, is one of the seated poses in the Ashtanga primary series. It stretches the hamstrings and hips. It also opens the chest and shoulders.

Benefits of Seated Bound Half Lotus

There are many benefits to this pose.

  • stretches hamstrings and hips
  • opens chest and shoulders
  • eases lower back pain
  • stimulates internal organs
  • relieves constipation
  • improves posture

Contraindications for Seated Bound Half Lotus

If you have knee, hip, or shoulder injuries you shouldn’t do this pose. This pose is not recommended during pregnancy.

Ardha Baddha Padma Paschimottanasana Step by Step

Start in Dandasana, or Staff Pose. From there, bend your right knee and bring the sole of your right foot to the inside of your left thigh.

Externally rotate your hip letting your knee drop to the floor.

Lift your leg and place the top of your right foot on your left hip crease.

Now bring your right hand around your back and grab your right foot for the bind.

Exhale and lift the ribcage before folding forward.

Stay here for five breaths. Then exit the posture in the same way you entered it.

Watch Kino’s video about how to do Ardha Baddha Padma Paschimottanasana.