Balancing Yoga Pose
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 posture stretches the muscles of the pelvis, legs, and ankles while benefiting the deep hip rotators and gluteal muscles. It may alleviate sciatica symptoms by stretching the piriformis, and consistent practice enhances mental clarity, elevates mood, and strengthens equilibrium on mental and emotional levels.
DifficultyIntermediate
CategoryBalancing Yoga Pose
ChakraMuladhara & Swadhisthana Chakra
IntermediateHow to do it
Steps to Perform Half Bound Lotus Standing Forward Bend
- 1Stand in Tadasana.
- 2Gaze 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.
- 3Raise the arms above the head, palms facing forward, with the elbows straight.
- 4Hold the left big toe with the left hand from behind.
- 5Bend forward, placing the right palm beside the right foot. Keep breathing in the pose.
- 6Slowly rise up. Lower the arms beside the body and release the left leg.
- 7Repeat on the other side.
Why practise it
Benefits
- Stimulates digestion and removes constipation.
- Improves blood circulation and strengthens the legs.
- Enhances focus.
- Provides flexible joints and hips.
For beginners
Tips
- Good alignment is crucial.
- Make sure your thighs, arms, and hands are all in line.
- Maintain a straight back rather than a rounded one.
- Preparatory poses: Marjari Asana, Gomukhasana, and Prasarita Padottanasana.
Watch Out For
- People suffering from sciatica, slipped disc, or hernia.
- People with weak legs or high blood pressure should not practise this asana.
- The cautions of inverted postures apply.
Go further
Variations
- Use wall support if experiencing balance difficulties.
- Ardha Baddha Padmottanasana can be done with a strap if you cannot touch your toe.
Begin where you are.
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