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Half Locked Lotus Forward Bend - Ardha Baddha Padma Paschimottanasana

Half Locked Lotus Forward Bend

  • Ardha Baddha Padma Paschimottanasana

Ardha Baddha Padma Paschimottanasana (Half Locked Lotus Forward Bend) is an advanced level seated pose. It stretches the hamstrings and hips. It also helps to open the chest and shoulders. The Half Locked Lotus Forward Bend is a pose that helps train your hamstrings for many other advanced poses. It works on your Anahanta Chakra and Mooladhara Chakra.

Steps to do Half Locked Lotus Forward Bend / Ardha Baddha Padma Paschimottanasana 

  • Sit in dandasana and bend your left knee.
  • Place your left foot on your upper right thigh., ensuring that the left knee touches the ground.
  • Draw your left hand back and wrap it around your waist. Try to grab your left foot with the left hand.
  • Relax your shoulders, inhale, and raise your right overhead. Exhale bend forward to your right foot with your right hand.
  • Touch your chin on the right shin and keep gazing at your toes or the nose.
  • Inhale lifting your chin and body to the center.
  • Exhale, lower the right arm to the side and release your left foot and come dandasana.

Tips for beginners

  • Use a yoga strap to reach your toes if your arms are not flexible. 
  • Lengthen your spine by practising paschimottanasana regularly.


  • This asana benefits the liver and spleen.
  • Gastric problems and constipation are alleviated with this asana.
  • This pose helps to stimulate intestinal peristalsis.
  • Calms the mind and central nervous system reduces for high blood pressure, depression, and insomnia Helps relieve symptoms of menopause.

Watch out for

  • If you are suffering with low back injury especially if you have a history of lumbar disc, please avoid this asana.
  • People with hernia, Diarrhoea, Asthma, Knee Pain should also avoid this pose.


  • You can keep a block outside your foot and try to stretch your spine to reach the block. 
  • You can lift the leg on the mat up and down for increasing the intensity of the practice.