Vinyala

Pose sheet

Half Bound Lotus Seated Forward Bend

Ardha Baddha Padma Paścimottānāsanaअर्ध बद्ध पद्म पश्चिमोत्तानासन

Sit and fold over one extended leg, holding your half-lotus foot behind your back.

Open this pose in the 3D body

Steps

Support

Both sitting bones, back of the right leg, and left knee.

Enter

  1. Sit in Staff Pose with both legs extended.
  2. Bend your left knee; place that foot on your right thigh.
  3. Wrap your left arm behind you; hold your left big toe.
  4. Hold your right foot with your right hand; inhale and lengthen.
  5. Exhale; fold from your hips, bending your right elbow outward.

Hold

  1. Ground both sitting bones; face your torso toward your extended leg.
  2. Keep your right kneecap and toes pointing upward.
  3. Lengthen your chest; keep your neck aligned with your spine.
  4. Keep your lotus foot near your groin, sole facing upward.

Exit

  1. Inhale and lift your torso without pulling on either foot.
  2. Release both grips; unfold your lotus leg and straighten both legs.
  3. Repeat on the other side for the same duration.
Breathing
Inhale to lengthen and rise; exhale to fold; breathe evenly.
Gaze
Alternative: gaze softly toward the toes of your extended foot.
Duration
30–60 seconds per side.

Adapt

Adaptations

  • Blanket beneath your seatSit on a folded blanket beneath both sitting bones.
  • Support beneath your kneePlace a folded blanket underneath your lotus knee.
  • Strap for the bindLoop around your lotus foot; hold the strap behind you.
  • Jānu ŚīrṣāsanaPlace your sole beside your thigh, without lotus or a bind.

Variations

  • Unbound: hold your extended foot with both hands.
  • Final form: chin on the extended knee.

Signals of effort

  • Deep external rotation of the lotus hip.
  • Deep flexion of the bent knee.
  • Rear grip with the shoulder internally rotated.
  • Hip flexion over one extended leg.