Half Bound Lotus Standing Forward Bend
Ardha Baddha Padmottanasana
Half Bound Lotus Standing Forward Bend (Ardha Baddha Padmottanasana) combines balance, hip opening, and a deep fold as the bound foot rests in lotus while the torso bows.
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How to Perform
- 1
From Tadasana, lift one foot into half lotus, resting the heel at the opposite groin.
- 2
Wrap the same-side arm behind the back to hold the big toe of the bound foot; keep standing leg strong.
- 3
Inhale to lengthen spine; exhale to hinge forward, placing the free hand beside the standing foot for support.
- 4
Maintain the bind as you fold deeper, aiming to touch forehead, nose, then chin toward standing knee.
- 5
Hold for 3–5 breaths, then press through standing foot to rise on an inhale, release the bind, and repeat other side.
Benefits
- Targets hips, knees, and ankles with lotus preparation while deeply stretching hamstrings.
- Tones abdominal organs through compression and stimulates digestion.
- Enhances balance, focus, and shoulder mobility through the bind.
Alignment Cues
- Bound foot rests securely in the hip crease with knee pointing downward.
- Standing leg straight but not locked; kneecap lifted.
- Free hand aligns beside foot with arm straight to support balance.
- Spine lengthens forward before releasing deeper into fold.
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or ankle injury that restricts lotus positioning
- • Tight hips without adequate warm-up
- • Low back injury aggravated by deep forward folds