Improves posture, stretches shoulders
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.
- 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.
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 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 – 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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