Bound Half Lotus Forward Bend Yoga Pose
overview

The Bound Half Lotus Forward Bend is a forward bend yoga pose that stretches the calves and hamstrings and is only ideal for yogis and yoginis at an advanced level.

muladhara – the root chakra
related poses
How to Do Bound Half Lotus Forward Bend Yoga Pose
  1. Start in the Mountain Pose (Tadasana). Inhale as you bend your right knee and draw your right foot up toward your groin. Grab the shin and ankle and pull the heel into your lower belly, just above the hip crease.
  2. Exhale and slowly reach the right arm behind you, keeping your lifted leg steady with the left hand. Continue to reach back and all the way around your torso to grab the right foot on the other side.
  3. When you have firmly grasped your foot and are able to hold this position for several breaths, continue on to the forward bend. Keeping your left foot firmly planted, lift up through the leg to straighten it completely. Hold this pose for a few breaths.
  4. Exhale and begin bending at the hip crease (making sure not to bend at the waist), moving your arms and torso together without changing alignment.
  5. Place your left palm or fingertips on the floor beside your foot so that your fingers and toes are aligned with one another. Lean forward to bring your chin as close to your shin as possible. Do not crane or overstretch your neck while doing this.
  6. Lengthen your torso toward the ground with each exhalation, pressing further into a full bend. Keep your shoulder blades strong and pressed firmly into the back.
  7. Hold this position for several deep breaths. To come up, press firmly into the floor with your left foot and unbend at the hip joints, lifting the head and torso simultaneously. When you’re upright, lower the right leg, resting in the Mountain Pose. Repeat steps on the other side.
Notes
  • Breathe deeply through each step.
  • Do not pull your shoulders up to your ears.
  • Do not roll up to come out of the position using your spine; be sure to unbend at the hips and lift using your own strength.
  • Do not attempt this pose if you have a back or knee injury.
  • Do not attempt the full pose if you are unable to grasp your foot in steps 2-3. Practice the standing position until you are comfortable enough to move into the bend.
Tips
If you’re having trouble grasping your foot while reaching around your body, try bending the left knee slightly to squat. This will allow more freedom to move your body.
Stretches & Strengthens
All Muscles: Hamstrings, calves, quads, hips, back, inner thighs, groin, shoulders
Target Muscles: Hamstrings, calves, inner thighs
Health Benefits of Bound Half Lotus Forward Bend Yoga Pose
  • Can relieve stress, anxiety and mild depression.
  • Can relieve headaches, insomnia and fatigue.
  • Can improve digestion.
  • May treat symptoms of sciatica, menopause, hypertension, asthma and osteoporosis.
  • Improves posture, balance and focus.
  • Calms central nervous system.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Ardha Baddha Padmottanasana

(ARD-ah BAHD-ah PAHD-mo-tahn-AHS-anna)

ardha: half, one part
baddha: bound, captured
padma: lotus
uttana: stretched out, spread out
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?