Half Bound Lotus Seated Forward Bend

Ardha Baddha Padma Paścimottānāsana

Read what the gnome says

Half Bound Lotus Seated Forward Bend! Sit with one foot in half lotus, wrap the same-side arm behind and hold the foot. Fold forward over the other leg, spine long. Go gently with the knee. Breathe, then switch. Folding gnome.

Works on Hamstrings · Hip rotators · Spinal extensors

How to do it

1. Sit with one leg extended and place the other foot high on the thigh in half lotus.
2. Wrap the arm behind the back and hold the lotus foot.
3. Hinge forward over the extended leg, hold the foot with the other hand and breathe; switch sides.

Common mistakes

• Don’t force the lotus knee.
• Don’t round the back to reach.
• Don’t hold the breath.

Benefits

• Stretches the hamstrings and the back of the body.
• Quietens the mind and slows the breath.
• Releases tension in the back and neck.

Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.

Suggest a correction

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

Similar poses Forward Fold

• Big Toe PoseIntermediate
• Great SealIntermediate
• Head-to-Knee Pose BIntermediate
• Head-to-Knee Pose CIntermediate
• Heron PoseIntermediate
• Intense Side Stretch (Pyramid)Intermediate