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Bound Lotus Pose

Baddha Padmasana

Bound Lotus Pose (Baddha Padmasana) binds the hands behind the back to hold the toes while sitting in lotus, sealing the body in a deep shoulder and chest opener.

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How to Perform

  1. 1

    Sit in Padmasana and lengthen spine upward.

  2. 2

    On an exhale, sweep left arm behind back and catch left big toe from the outside.

  3. 3

    Sweep right arm behind back to catch right big toe, drawing shoulder blades together.

  4. 4

    Lift sternum, broaden chest, and optionally tilt head back while maintaining even breath.

  5. 5

    Hold for several breaths, then release hands, uncross legs, and switch the cross to practice on the other side.

Benefits

  • Opens shoulders, chest, and wrists while deepening lotus leg integration.
  • Stabilizes spine and encourages upright posture for pranayama.
  • Stimulates abdominal organs and enhances circulation in pelvic region.

Alignment Cues

  • Shoulder blades glide toward spine without compressing lower back.
  • Lotus knees descend evenly toward floor.
  • Hands wrap around toes without twisting wrists.
  • Head either stays neutral or lengthens back without collapsing throat.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Shoulder or wrist injury
  • • Knee issues restricting lotus
  • • Neck problems aggravated by extension

Recommended Props

Strap between hands and toesBlanket under hipsBlocks under knees