Baddha Padmasana
बद्ध पद्मासन
Advancedseated
Target Muscles
shoulderschesthipsspine
Benefits (4)
- + Deep chest and shoulder opening
- + Improves posture significantly
- + Stretches the entire front body
- + Calms the mind for meditation
Avoid If (4)
- - Knee injuries
- - Shoulder injuries
- - Hip injuries
- - Wrist injuries
About
Baddha Padmasana (Bound Lotus) is Padmasana with arms crossed behind the back gripping opposite toes, deeply opening the chest and shoulders.
Step-by-Step Instructions
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1. Sit in Padmasana (Lotus Pose).
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2. Take both arms behind the back.
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3. Right hand reaches behind to hold the left foot's big toe.
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4. Left hand reaches behind to hold the right foot's big toe.
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5. Arms cross behind the back.
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6. Straighten the spine, open the chest — draw shoulders back.
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7. Breathe deeply and steadily.
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8. Gaze forward or at the nose tip. Hold for 8-15 breaths.
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9. Slowly release the hands.
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10. Release Padmasana, switch leg crossing and repeat.