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Yoga Poses Guide
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Half Bound Lotus Seated Forward Bend

Ardha Baddha Padma Paschimottanasana

ard-ha bah-dha pahd-mah pah-shee-moat-TAH-NAH-sah-nah
Half Bound Lotus Seated Forward Bend
Stretches hamstrings, hips and shoulders
Increases circulation to pelvic region
Calms mind, relieves anxiety

How to perform half bound lotus seated forward bend

  1. Sit with your legs stretched in front of you. Bend your left knee and place your ankle high on your right thigh.
  2. Wrap your left arm behind your back with an inhale and grab your left big toe.
  3. Reach your right arm up with an inhale. Fold forward with an exhale and grab hold of your right foot.
  4. Lengthen your torso with an inhale, then fold deeper with an exhale. Bring your head toward your shin.
  5. Hold the pose and take slow, deep breaths.
  6. Rise with an inhale and release your foot. Change sides.
Alignment cues
  • Align heel to navel
  • Hinge at your hips
  • Bend elbow to side
  • Flex foot
  • Lengthen torso
Modification: Hold the foot of the extended leg with both hands.
Avoid this pose if you have hip or knee injury.
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More yoga poses to discover

Half bound lotus seated forward bend (Ardha Baddha Padma Paschimottanasana in Sanskrit) is an intermediate yoga pose that belongs to the forward bends and hip openers and seated categories. This asana targets glutes & hip flexors and hamstrings and shoulders and also involves knees and lower back and middle back / lats and spine muscles. Half bound lotus seated forward bend 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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