Foot high on the thighStanding knee softFoot rootedBind lightly, no pullingGaze down, neck longFingertips light on the floorHalf Bound Lotus Standing Forward Bend
Ardha Baddha Padmottānāsana
Read what the gnome says
Half bound lotus fold! Stand on one leg, bring the other foot to the top of the thigh, only as far as the hip allows, never forcing the knee. Reach the same-side hand behind your back to hold the toes. Then fold forward with a long spine. Wobble? Use the wall.
Works on Hamstrings · Quadriceps · Glutes
How to do it
- Stand tall, bend one knee and place that foot high on the opposite thigh, in half lotus.
- Reach the same-side arm behind the back and take hold of the foot or the thigh.
- Hinge forward from the hips, free hand to the floor, standing knee soft; hold, then switch sides.
Common mistakes
- Don’t force the lotus knee: ease off at the first twinge.
- Don’t round the back to reach the floor.
- Don’t lock the standing knee.
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.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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