Bound Lotus Pose

Baddha Padmāsana

Read what the gnome says

Bound Lotus! Sit in lotus, then cross the arms behind the back and hold the opposite toes. Spine tall, chest open. Only if lotus is comfortable. Warm up the hips and shoulders. Breathe, then switch. Tied-up lotus gnome.

Works on Hip rotators · Shoulders · Chest

How to do it

1. Sit in Lotus with the knees close and the spine tall.
2. Wrap one arm behind the back and take hold of the foot, then the other.
3. Lift the chest, keep the shoulders soft and breathe; hold, then release.

Common mistakes

• Don’t force the lotus or the bind: use a strap.
• Don’t round the back.
• Don’t hold the breath.

Benefits

• Steadies the breath and the mind.
• Builds a comfortable, tall seat.
• A quiet start or end to a practice.

Take care: Sit on a cushion or block so the hips sit above the knees. Switch legs or change position if anything goes numb.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Meditation

• Cowherd PoseAdvanced
• Lotus PoseIntermediate
• Adept's PoseBeginner
• Easy Pose (cross-legged)Beginner
• Half LotusBeginner
• Liberated PoseBeginner