Bound Lotus Pose - Baddha Padmasana


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.

Step-by-Step Instructions

Step 1
Sit in the simple padmasana where your left foot is on the right thigh and the right foot is on the left thigh.
Step 2
Breathe out, move your right arm behind your back, closer to the left hip.
Step 3
Try to catch your right big toe with the right arm, hold this pose, and breathe in.
Step 4
Now, exhale, move the left arm behind your back, closer to the right hip, and try to catch your left big toe. Again, pause for a few seconds, and breathe in.
Step 5
At this point, your back and head should be aligned, your eyes should be either partially closed or fully closed. If your eyes are partially closed, then fix your gaze at the tip of your nose (also known as the Nasikagra Drishti).
Step 6
Keep breathing at a normal pace and maintain the Baddha Padmasana pose.
Step 7
As a beginner, you can hold this pose for about 20 to 30 seconds but once you master it, you can increase the time period as long as you want.

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



Shoulder injury or a knee injury

Problems due to lower back ailments


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

Is Bound Lotus Pose safe for beginners?

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.

What if I can't do Baddha Padmasana?

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.

What are some common mistakes to avoid in 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.

Can Bound Lotus Pose be harmful?

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.

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.