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    Person practising Bound Half Lotus Forward Bend (Ardha Baddha Padma Paschimottanasana), seated with one leg extended and the opposite foot in Half Lotus, folding forward over the extended leg with one arm binding behind the back.
    Teacher: Rachel Skipper
    pose-library

    Bound Half Lotus Pose (Ardha Baddha Padma Paschimottanasana)

    A graceful seated pose combining the grounding of Half Lotus with a forward fold and a bind.

    Category: Seated / Forward Bend

    Difficulty: Intermediate – Advanced

    Sanskrit/Pronunciation: Ardha Baddha Padma Paschimottanasana (AR-dah BAH-dah PAHD-mah pah-shee-moh-tahn-AHS-uh-nuh)

    Main Focus: Hips, Hamstrings, Shoulders, Spine

    Props: Yoga Belt, Yoga Brick, Blanket

    Bound Half Lotus Forward Bend (Ardha Baddha Padma Paschimottanasana) is a seated forward bend that combines the hip opening of Half Lotus with a shoulder bind and a deep stretch through the back of the extended leg. Practised with one foot placed into Half Lotus, the same-side arm reaches behind the back to hold the foot as the torso folds forward over the extended leg. The pose develops flexibility through the hips, hamstrings and shoulders while encouraging length through the spine. A yoga belt can bridge the distance between the hand and bound foot, while sitting on a yoga brick or folded blanket can elevate the hips and make the forward fold more accessible.

    How to Practise
    1. Sit with legs extended forward
    2. Bend your right knee and place the right foot on top of your left thigh (Half Lotus)
    3. Reach your right arm behind your back to hold the right foot (use a strap if needed)
    4. Inhale to lengthen the spine; exhale to fold forward over the left leg
    5. Keep the left leg active and spine long
    6. Gaze softly towards the toes or shin
    7. Hold for 5–10 breaths, then switch sides
    Benefits
    • Opens hips and stretches the hamstrings
    • Improves flexibility in the knees and ankles
    • Stimulates abdominal organs and digestion
    • Encourages focus and deep breathing
    Modifications
    • If binding is difficult, use a belt around the foot
    • Sit on a folded blanket to elevate hips and ease pressure on the knee
    • Practise without the bind or with the foot resting near the groin instead of in full Half Lotus
    • Avoid if you have knee, ankle, or hip injuries

    Props to Support Bound Half Lotus Pose (Ardha Baddha Padma Paschimottanasana)

    Props can make Bound Half Lotus Forward Bend more accessible by reducing the reach required for the bind and supporting the seated position. A yoga belt can bridge the distance between the hand and foot, while sitting on a yoga brick or folded blanket can elevate the hips, helping the pelvis tilt forward and making it easier to maintain length through the spine as you fold.

    Yogamatters Yoga Block
    Yoga Block
    £9.00
    Yogamatters Organic Cotton Classic Yoga Belt - 0.9m
    Organic Cotton Classic Yoga Belt - 0.9m
    £6.00
    Yogamatters Organic Cotton Chambray Yoga Blanket
    Organic Cotton Chambray Yoga Blanket
    £50.00