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Yoga Poses Guide
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Bound Lotus

Baddha Padmasana

bah-dha pahd-MAH-sah-nah
Bound Lotus
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Improves posture, stretches shoulders
Expands lungs
Energizes and focuses mind

How to perform bound lotus

  1. Begin in Lotus with your left foot on top. Lean forward and reach your left arm behind you with an inhale. Grab hold of your left big toe.
  2. Lean further forward with an exhale. Reach your right arm behind you and grab hold of your right big toe. Sit tall.
  3. Hold the pose and take slow, deep breaths.
  4. Carefully release your feet and legs. Repeat with the other leg on top.
Alignment cues
  • Sit tall
  • Heels close to pubic bone
  • Hold big toes firmly
  • Pull feet toward pelvis and down
  • Expand chest
Modification: Lean forward to lessen the stretch in your shoulders.
Avoid this pose if you have sciatica or knee issues.
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More yoga poses to discover

Bound lotus (Baddha Padmasana in Sanskrit) is an intermediate yoga pose that belongs to the hip openers and seated categories. This asana targets glutes & hip flexors and shoulders and also involves ankles and knees and quadriceps and spine muscles. Bound lotus stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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