Bound Lotus

Baddha Padmasana — "bound lotus posture"

Full Lotus with each arm wrapped behind the back to hold the opposite foot. This asks for open hips and open shoulders at once — an advanced shape with no shortcut, traditionally paired with a forward bow.

Step by step

1Establish a comfortable, pain-free full Lotus with the feet high on the thighs.
2Exhale and sweep your left arm behind your back, reaching for your left foot on the right thigh.
3Sweep your right arm behind and over the left forearm, reaching for your right foot.
4If both binds connect, broaden your chest and lengthen your spine.
5Breathe slowly, keeping the shoulders soft rather than hitched.
6Optionally, exhale and bow forward toward the floor (Yoga Mudrasana), then inhale back up.
7Release the arms first, then unfold the legs carefully; repeat with the other leg on top another day.

Benefits

✓ Deepens the hip opening of full Lotus
✓ Strongly opens the shoulders and chest
✓ Locks the meditation seat into a very compact, stable shape
✓ Builds patience — progress here is measured in months

Make it yours

· Hold a strap dangling from each hand behind your back and walk the hands toward the feet over time.
· Practice the arm wrap in Easy Pose or Half Lotus first.
· Do full Lotus with hands on knees until both halves of the pose are ready.

Take care

Only attempt this once full Lotus is completely comfortable — never force the bind or the knees.
Skip the bind and cross the arms behind the back loosely if the shoulders resist.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Ashtanga — as “Baddha Padmasana” (#58)

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one

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