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
Assume a comfortable seated position in the simple padmasana, where your left foot rests on your right thigh and your right foot rests on your left thigh.
Step 2
Exhale as you gently move your right arm behind your back, drawing it closer to your left hip.
Step 3
Attempt to grasp your right big toe with your right arm, maintaining this pose, and inhale deeply.
Step 4
Now, exhale as you bring your left arm behind your back, closer to your right hip, and strive to catch hold of your left big toe. Pause for a few moments, and inhale again.
Step 5
Now, exhale as you bring your left arm behind your back, closer to your right hip, and strive to catch hold of your left big toe. Pause for a few moments, and inhale again.
Step 6
Continue breathing at a natural pace, while maintaining the Baddha Padmasana pose.
Step 7
As a beginner, hold this pose for approximately 20 to 30 seconds. As you advance in your practice, feel free to increase the duration as desired.

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

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.