Bound LotusSave PDF
Baddha Padmasana
bah-dha pahd-MAH-sah-nah
Improves posture, stretches shoulders
Expands lungs
Energizes and focuses mind
How to perform Bound Lotus
- 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.
- Lean further forward with an exhale. Reach your right arm behind you and grab hold of your right big toe. Sit tall.
- Hold the pose and take slow, deep breaths.
- 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, knees, quadriceps and spine muscles. Bound lotus expands lungs; improves posture, stretches shoulders and also energizes and focuses mind. 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 – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
