Half Bound Lotus Seated Forward Bend - Ardha Baddha Padma Paschimottanasana

Half Bound Lotus Seated Forward Bend - YanvaYoga


Half Bound Lotus Seated Forward Bend or Ardha Baddha Padma Paschimottanasana in Sanskrit (Ardha’ means ‘Half’, ‘Baddha’ means ‘Bound’, ‘Padma’ is ‘Lotus’, ‘Paschim’ refers to ‘West’ (here, lower back), ‘Uttana’ is ‘Intense stretch’, ‘Asana’ means ‘Pose’), is an intermediate yoga pose that belongs to the forward bends and hip openers and seated categories.

This asana targets glutes & hip flexors, hamstrings, and shoulders, and also involves knees, lower back, middle back/lats, and spine muscles. Half-bound lotus seated forward bend increases circulation to the pelvic region; stretches hamstrings, hips, and shoulders, and also calms the mind, and relieves anxiety.

Step-by-Step Instructions

Step 1
Start in Dandasana, or Staff Pose. From there, bend your right knee and bring the sole of your right foot to the inside of your left thigh.
Step 2
Externally rotate your hip letting your knee drop to the floor.
Step 3
Lift your leg and place the top of your right foot on your left hip crease.
Step 4
Now bring your right hand around your back and grab your right foot for the bind.
Step 5
Exhale and lift the ribcage before folding forward.
Step 6
Stay here for five breaths. Then exit the posture in the same way you entered it.

Benefits and Contraindications


Stretches hamstrings, hips and shoulders

Increases circulation to pelvic region

Calms mind and relieves the anxiety

Stretches the spine

Tones the abdominal organs

Benefits the digestive system


Low back injury




Photo poses in different angles

Modifications, Props and Tips

To ease the forward bending in half-bound lotus pose, try these props to modify the base pose:

  • Yoga block: Place a yoga block under the bent knee to support the foot on the alternate thigh. It adjusts the foot so that the ankle won’t bother you while bending forward.
  • Yoga strap: Wrap a strap around the foot after placing it on the thigh. Grab it by bringing the hand from behind rather than holding the foot. It is helpful when you are unable to reach your foot.

Technical Clues

Ardha Baddha Padma Paschimottanasana has two things to work with, a forward bend and a hip opener.

The hips of the straight leg are flexed and the knees point forward, turning the trunk forward. The hip of the bent leg is flexed, abducted and externally rotated, the foot is placed in the Lotus Position (Padmasana), thus opening the hip. If you cannot set foot in the Lotus, use a less difficult position of the bent leg, for example, Janu Sirsasana. One hand reaches behind the back and grasps the big toe of the lotus foot; The other hand grabs the outside of the leg of the straight leg.

It is important to note that you must have length in the internal rotator of the bent-knee hip in order to externally rotate it and place the leg on the thigh. Never force the leg in Padmasana, as you can injure the knee. If you are unfamiliar with this concept, read the article on Lotus Pose. Use comfortable stretching of the internal rotators to remove blockages, so you can finally easily step foot into Padmasana.

Frequently Asked Questions


  • Half Bound Lotus Standing Forward Bend
  • Revolved Half Bound Lotus Pose Forward Fold
  • Seated Forward Bend

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.