Pose sheet

Half Bound Lotus Standing Forward Bend

Ardha Baddha Padmottānāsanaअर्ध बद्ध पद्मोत्तानासन

With a bound half lotus, fold your torso over your standing leg.

Open this pose in the 3D body

Steps

Support

Left sole and heel; left palm grounded beside the foot.

Enter

From Mountain Pose, shift your weight onto your left foot.
Fully bend your right knee; support your calf and foot.
Rotate from the hip; place your foot in your left groin.
Reach your right arm behind you; hold your right big toe.
Exhale, fold from your hips, and ground your left palm.

Hold

Keep your left thigh active without pushing your knee backward.
Keep your right heel beside your abdomen.
Face your chest toward your standing leg; lengthen your neck.

Exit

Inhale, partly lift your torso, and exhale in that position.
Inhale and finish rising, keeping the bind.
Release your foot with both hands; return to Mountain and alternate.

Breathing: Inhale to prepare; exhale to fold; breathe slowly while holding.
Gaze: Tip of the nose.
Duration: Five breaths per side.

Adapt

Adaptations

UprightStay upright in half lotus, holding your foot behind you.
Without the bindKeep half lotus and ground both hands.
Easier foldSlightly bend your standing knee.
Fingertip supportUse your fingertips if your palm cannot reach the floor.

Variations

Chin-to-knee variation: chin on the knee, with greater neck extension.
Interlaced-fingers variation: interlace fingers toward the foot, without a bind.
Ardha Baddha Padma Paścimottānāsana: seated version with the free leg extended.

Signals of effort

One-foot support while entering and exiting.
Head below the heart during the fold.
Deep flexion of one knee and external rotation of the hip.
Arm behind the back; weight on the free palm.