Half-Bound-Lotus Standing Forward Fold

Ardha Baddha Padmottanasana — "half-bound lotus intense stretch posture"

One foot in half lotus, the same-side arm wrapped behind you to bind the toes, then a forward fold over the standing leg. An Ashtanga standing pose that combines three demands — hip opening, the bind, and balance — and each can be practiced separately.

Step by step

1Stand tall and draw your right foot into half lotus, high at the crease of your left hip.
2Reach your right arm behind your back and, if it comes without force, take hold of your right foot's toes.
3Inhale and lengthen your spine, standing firm on the left leg.
4Exhale and fold forward over the standing leg, left hand reaching to the floor or a block beside your foot.
5Let your head hang and keep the standing leg strong.
6Inhale to rise with a long spine, release the bind, and lower the leg with control.
7Repeat on the other side.

Benefits

✓ Deeply opens the hip of the folded leg
✓ Stretches the hamstrings of the standing leg
✓ Opens the shoulder and chest on the binding side
✓ Builds balance and composure through a slow, layered entry

Make it yours

· Hold the lotus foot with the opposite hand in front of your body instead of binding behind.
· Skip the fold: standing upright in bound half lotus is a complete practice.
· Place the bottom hand on a block or chair seat rather than the floor.
· Practice standing figure four first if half lotus is not yet in reach.

Take care

Take care with knee injuries — half lotus asks for open hips, and a resistant hip sends force into the knee; keep the foot low or skip the lotus fold.
If you have balance issues, fold with your hand on a chair seat or practice near a wall.
Take care with hamstring strains or lower-back sensitivity; bend the standing knee generously.

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

Practiced in

Ashtanga — as “Ardha Baddha Padmottanasana” (#24)

Props that help here

Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
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

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