Bound Lotus Pose - Baddha Padmasana
Contents
Bound Lotus Pose, also known as Baddha Padmasana, is an advanced seated yoga posture that combines the benefits of Padmasana (Lotus Pose) with a forward fold and a bind of the arms. This pose requires significant hip flexibility, as well as strength in the core, shoulders, and arms.
Baddha Padmasana opens the heart, increases vitality and energy, and offers a number of other benefits to the body and mind. The name is derived from the Sanskrit, bandha, meaning “binding” or “bound”; padma, meaning “lotus”; and asana, meaning “pose.”
To perform this asana, the practitioner begins in lotus pose. The hands are crossed behind the back to hold the big toes of the opposite feet. In more advanced variations, the body is folded forward.
Pose Detail
- Difficulty: Advanced
- By Type: Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Shoulder Opening Yoga Poses
- Body Position: Seated Yoga Poses
- By Benefit: Yoga Poses For Digestion
Step-by-Step Instructions
Benefits and Contraindications
Improves the posture of the spine
Beneficial in arthritis
Stretches the joints of shoulders, wrists, back, elbows, hips, knees, ankles and makes them more flexible
Improves the functions of digestive system
Sciatica
Shoulder injury or a knee injury
Problems due to lower back ailments
Pregnancy
Modifications and Props for Beginners
- Placing blocks under the sitting bones can provide additional support and elevate the hips, making it easier to enter Padmasana.
- If it is difficult to reach the hands behind the back and clasp the toes, a strap can be used to bridge the gap. Simply loop the strap around the feet and hold onto the strap instead of the toes.
- For those who are not yet able to achieve Padmasana on both sides, it can be helpful to focus on one leg at a time. Begin in Easy Pose (Sukhasana) and place one foot on the opposite thigh, entering Half Lotus Pose (Ardha Padmasana). Repeat on the other side.
- If balance is a challenge, using a wall for support can be helpful. Sit with the back against the wall and bring the legs into Padmasana.
Useful Tips
- For beginners, it would be slightly difficult to grab the big toes from behind the back due to a rigid shoulder. So, broaden your chest and shoulders to bring shoulder-blades closer to each other. It will help you reach big toes.
- In the case of tight knee joint and inner thigh, one should loosen up those body parts by practicing the simple lotus pose.
Frequently Asked Questions
Bound Lotus Pose is an advanced yoga posture that requires a significant amount of flexibility, strength, and balance. It is not recommended for beginners, and those who have knee or hip injuries should avoid this posture altogether. It is important to work with a qualified yoga teacher and build up to Bound Lotus Pose gradually over time.
If Baddha Padmasana is not accessible, you can work on hip-opening poses such as Pigeon Pose or Half Lotus Pose (Ardha Padmasana) to prepare the body for Bound Lotus Pose.
Common mistakes include overexerting the body, forcing the legs into Padmasana before they are ready, and hunching the shoulders. It is important to approach the pose with awareness and patience, and to listen to your body’s limitations.
As with any yoga posture, it is important to approach Bound Lotus Pose with caution and mindfulness. Improper alignment or overexertion can lead to injury, particularly to the knees and hips. Those with knee or hip injuries should avoid this posture altogether.
Variations
- Lotus Pose
- Revolved Bound Lotus Pose
- Half Bound Lotus Seated Forward Bend
- Supported Bound Lotus
- Bound Lotus Side Plank
