Advancedseated

Bound Lotus Pose

Baddha Padmasana · बद्ध पद्मासन

Also known as: Baddha Padmasana · Locked Lotus

BaddhaBound·PadmaLotus·AsanaPose

Bound Lotus Pose, also called Baddha Padmasana is a classical yoga posture. Its Sanskrit name Baddha Padmasana translates word-for-word as: Baddha (Bound) · Padma (Lotus) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to open and strengthen the shoulders, open the chest and release tension in the hips. Improves posture significantly. Stretches the entire front body. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with knee injury and shoulder injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

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

4

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Sit on a folded blanket to reduce the angle of knee flexion; never force the knee into Lotus without full range of motion.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Reduce the range of motion, avoid full arm extension, and use props to limit load on the shoulder joint.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Sit on a folded blanket or bolster to reduce the depth of hip flexion and external rotation.
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
No wrist load in this seated posture — practise freely; use a strap if gripping the foot causes discomfort.

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

posture correctionflexibilityanxiety

Pose Type

hip opener

Body Focus

chestshoulderships

Focus Areas

flexibility

Yoga Styles

ashtangaiyengarhatha

When to Practice

peak posemorning

Position

seated

Modify If You Have

shoulder injury

Skip the binding — simply place hands on knees in Padmasana.

Practice Flow

Staff Pose

Baddha Konasana

Upavistha Konasana

This pose

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Sit in Padmasana (Lotus Pose).

2

2. Take both arms behind the back.

3

3. Right hand reaches behind to hold the left foot's big toe.

4

4. Left hand reaches behind to hold the right foot's big toe.

5

5. Arms cross behind the back.

5 more steps remaining

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Frequently Asked Questions

Common questions about Baddha Padmasana

What is Bound Lotus Pose?

Bound Lotus Pose, also called Baddha Padmasana is a classical yoga posture. Its Sanskrit name Baddha Padmasana translates word-for-word as: Baddha (Bound) · Padma (Lotus) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to open and strengthen the shoulders, open the chest and release tension in the hips. Improves posture significantly. Stretches the entire front body. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with knee injury and shoulder injury should approach with care or consult a qualified teacher.

What are the benefits of Bound Lotus Pose?

Deep chest and shoulder opening. Improves posture significantly. Stretches the entire front body. Calms the mind for meditation.

Who should avoid Bound Lotus Pose?

Avoid this pose if you have: Knee injuries, Shoulder injuries, Hip injuries, Wrist injuries.

How many steps are in Bound Lotus Pose?

Bound Lotus Pose is practiced in 10 steps. Sit in Padmasana (Lotus Pose).

Is Bound Lotus Pose suitable for beginners?

Bound Lotus Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does Bound Lotus Pose help with?

Bound Lotus Pose is therapeutic for: posture correction, flexibility, anxiety.

What poses should I do before Bound Lotus Pose?

Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.