AdvancedseatedBaddha Padmasana
बद्ध पद्मासन
Baddha Padmasana (Bound Lotus) is Padmasana with arms crossed behind the back gripping opposite toes, deeply opening the chest and shoulders.
Anatomy Involved
Benefits
- Deep chest and shoulder opening
- Improves posture significantly
- Stretches the entire front body
- Calms the mind for meditation
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries
- Shoulder injuries
- Hip injuries
- Wrist injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
shoulder injury
Skip the binding — simply place hands on knees in Padmasana.
Target Areas
Practice Flow
About this Pose
Baddha Padmasana (Bound Lotus) is Padmasana with arms crossed behind the back gripping opposite toes, deeply opening the chest and shoulders.
How to Practice
1. Sit in Padmasana (Lotus Pose).
2. Take both arms behind the back.
3. Right hand reaches behind to hold the left foot's big toe.
4. Left hand reaches behind to hold the right foot's big toe.
5. Arms cross behind the back.
5 more steps remaining
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Frequently Asked Questions
Common questions about Baddha Padmasana
What is Baddha Padmasana?
Baddha Padmasana (Bound Lotus) is Padmasana with arms crossed behind the back gripping opposite toes, deeply opening the chest and shoulders.
What are the benefits of Baddha Padmasana?
Deep chest and shoulder opening. Improves posture significantly. Stretches the entire front body. Calms the mind for meditation.
Who should avoid Baddha Padmasana?
Avoid this pose if you have: Knee injuries, Shoulder injuries, Hip injuries, Wrist injuries.
How many steps are in Baddha Padmasana?
Baddha Padmasana is practiced in 10 steps. Sit in Padmasana (Lotus Pose).
Is Baddha Padmasana suitable for beginners?
Baddha Padmasana is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Baddha Padmasana help with?
Baddha Padmasana is therapeutic for: posture correction, flexibility, anxiety.
What poses should I do before Baddha Padmasana?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
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Build Your Own Sequence
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