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Half Bound Lotus Forward Bend

Ardha Baddha Padma Paschimottanasana

Half Bound Lotus Forward Fold (Ardha Baddha Padma Paschimottanasana) blends half lotus with a deep forward bend to open hips and lengthen the back body.

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How to Perform

  1. 1

    Sit with legs extended; place left foot atop right thigh in half lotus and wrap left arm behind to hold the left big toe.

  2. 2

    Inhale to lengthen spine and square torso over the right leg while keeping shoulders level.

  3. 3

    Reach right hand to the right foot, drawing toes back toward the shin.

  4. 4

    Exhale to hinge forward, resting abdomen, chest, then head toward the right leg while maintaining the bind.

  5. 5

    Hold 5–8 breaths, rise on an inhale, release bind, and repeat on the second side.

Benefits

  • Deepens hip and knee flexion to prepare for full lotus.
  • Intensely stretches hamstrings and calves while toning abdominal organs.
  • Improves spinal elasticity and encourages balanced breath awareness.

Alignment Cues

  • Binded shoulder draws back without collapsing chest.
  • Extended leg remains active with knee pointing up.
  • Spine lengthens from sacrum to crown.
  • Hips stay anchored evenly on mat.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Knee or ankle injury preventing lotus variations
  • • Pregnancy without props

Recommended Props

Blanket under hipsBlock under bent kneeStrap for bind