Ardha Baddha Padma Paschimottanasana

By Yoga Lily 6 years ago
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How to do Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Bend

Yoga classes in Milton Keynes

Ardha Baddha Padma Paschimottanasana – This forward bend opens the hips and knees and stretches the spine. The abdominal organs are toned as circulation to the pelvis is increased. The position of the heel also benefits the digestive system.

1. Many people find it useful to warm up the hips first by cradling one leg to the chest. Hold the knee and foot and press them together, or if you have the ability, take the foot and knee in the crook of your elbows and interlace your fingers. Then work into the hip joint by moving your bent leg slowly from side to side.

Cradle Pose

1. Cradle Pose – warm up the hips first by cradling one leg to the chest.

2. Sit on the floor with both legs extended in seated staff posture. Bend the left knee as in the warm up position. To bring the leg into half lotus pose, hold the left foot in close to the navel and let the left knee move forward as it comes down toward the earth (there is a sense of rolling the ball of the thighbone in the hip socket while you square the hips to the front).

3. Bring the outer ankle to the very top of the right thigh. If the outer edge of the left foot is all that reaches the thigh you risk overstretching the ligaments, it is best to work on hip opening poses to build toward this pose at a later stage.

4. On an exhalation, twist the torso to the left, rotate the left shoulder inward, and reach the left forearm behind the waist to grasp the toes of the left foot with the fingers of left hand.

5. Create length in your spine before folding the upper body forward from the hips, bringing the chest toward the right thigh and clasping the right foot with the right hand. Asked the big toe of the left foot with the thumb and forefinger of the left hand.

Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Bend

5. Create length in your spine – Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Bend.

6. Stay here for 5 to 10 breaths. Continue to move the chest forward, opening the heart as you draw the shoulder blades down and back. Lengthen the front of the body. Inhale to come up and repeat on the other side.


Gaze: Front toes or tip of nose

Build-up Poses:

Counter Poses:


  • Practice only the first stage
  • Don’t wrap the arm around the body
  • Grasp a belt around outstretched foot and/or the ankle of the bent knee
  • Place sole of foot of the bent leg on the floor instead of on top of the thigh

Effect: Calming


Ardha Baddha Padma Paschimottanasana, Half Bound Lotus Forward Bend Counter poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.



East Stretch Posture (Purvottanasana)


Trianga Mukhaikapada Paschimottanasana

One Leg Folded Forward Bend (Trianga Mukhaikapada Paschimottanasana)

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 Yoga Lily

  (114 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007. She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.