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Half Bound Lotus Standing Forward Bend-Ardha Baddha Padmottanasana

Half Bound Lotus Standing Forward Bend

  • Ardha Baddha Padmottanasana

Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend) is an intermediate asana that falls under the balancing category. The muscles in the pelvis, legs, and ankles are stretched during Half Lotus. Your deep hip rotator muscles and gluteal muscles both benefit from maintaining flexibility. If you experience sciatica symptoms, it can help stretch the piriformis. A cross-legged sitting position is assumed. To maintain proper breathing, it is a common pose used in meditation and prayers. Regular practice of the pose enhances mental clarity, elevates mood, and strengthens a practitioner's sense of equilibrium on the mental and emotional levels. Additionally, the muladhara chakra and swadhisthana chakra are stimulated by this asana.

Steps to do Half Bound Lotus Standing Forward Bend / Ardha Baddha Padmottanasana

  • Stand in Tadasana.
  • Gaze at a fixed point. Start balancing on the right leg, bend the left knee and place the foot as high as possible on the right thigh, in the half lotus position.
  • Raise the arms above the head, palms facing forward. The elbows should be straight.
  • Hold the left big toe with the left hand from the back.
  • Bend forward, placing the right palm beside the right foot. Keep breathing in the pose.
  • Slowly rise up. Lower the arms beside the body and release the left leg.
  • Repeat on the other side. 

Tips for beginners

  • A good alignment is crucial. 
  • Make sure your thighs, arms, and hands are all in line. Since the Eagle Pose is typically performed with a straight back, having a rounded back is thought to be less advantageous.
  • Preparatory poses for Garudasana are: Marjari Asana, Gomukhasana, Prasarita Padottanasana.  


  • This asana stimulates: Digestion, Removes constipation, Improves blood circulation and strengthens the legs.
  • Enhances your focus. 
  • Gives flexible joints and hips. 

Watch out for

  • People suffering from Sciatica, Slipped disc, Hernia.
  • People with weak legs or high blood pressure should not practice this asana.
  • Cautions of inverted postures apply.


  • You can take the support of the wall in case you have trouble balancing. 
  • Ardha Baddha Padmottanasana can be done with a strap in case you cannot touch your toe.