also known as Bound Lotus Pose. Baddha means caught, restrained. In this position the hands are crossed at the back and the big toes are caught from behind. The body is caught between the interbred legs in front and the interbred hands behind, hence the name. Baddha Padmasana details provided to you by YogaIQ.
1. Sit in Padmasana. (Step 1)
2. Breath out, swing the left arm back from the shoulders and bring the hand near the right hip. Catch the left big toe, hold the position and breath in.
3. Similarly, with an breath out, swing the right arm back from the shoulder, bring it near the left hip and catch the right big toe. (Front view : Step 2. Back view : step 3)
4. If the toes are difficult to catch extend the shoulders back, so that the shoulder-blades are brought near each other. A little practice in swinging the arms back with a breath out will enable one to grip the big toes.
5. If the right foot is placed first over the left thigh and then the left foot over the right thigh, catch the left big toe first and then the right big toe. If, on the other hand, the left foot is placed over the right thigh first and rhen the right foot over the left thigh, catch the right big toe first and then the left big toe. grip first the big toe of the foot which is uppermost.
6. Throw the head as back side as possible and take a few deep breaths.
In this posture crossing the hands behind the back expands the chest and increases the range of shoulder movements. Badhha Padmasana reduces stress and anxiety. Badhha Padmasana brings a positive attitude and equanimity in the practitioner.It makes the spine stronger and stable. It is good for students to gain focus and memory power.