Ardha Baddha Padma Paschimottanasana | Yoga For Flexibility

Ardha Baddha Padma Paschimottanasana is a SANSKRIT word that means Ardha means "Half", Baddha means "Bound", and the Padma means "Lotus", Paschim Means "West", Uttana means "Intense Stretch" and Asana means "Pose". This asana is also known as the "half-bound lotus forward bend pose"

This pose helps to stretch the muscles of the neck, spine, hamstrings, and quadriceps.


Proper sit on the floor with extended legs. Bend the left knee. to bring the leg into half lotus pose, hold the left side leg close to the navel and the left side knee move forward as it comes down towards the floor. Bring the outer ankle to the very top of the right side thigh. If the outer edge of the left leg is all that reaches the thigh you risk overstretching the ligaments, it is best to work on the hip opening pose to build towards this pose at the next stage.


Breathe out, twist the torso to the left side, rotate the left shoulder inward, and reach the left forearm behind the waist to grasp the toes of the left side leg with the fingers of the left side hand. create length in your spine before folding the upper body forward from the hips, bringing the chest toward the right thigh, and clasping the right side leg with the right side hand. stay and take 5 to 10 breaths. and relax this pose and repeat the same steps with another side.


Benefits of Ardha Baddha Padma Paschimottanasana yoga:


There are the most important health benefits of Ardha Baddha Padma Paschimottanasana are,

1. Ardha Baddha Padma Paschimottanasana increases the flexibility of the knee joints.

2. This pose helps to stretch the shoulder joints.

3. This pose helps to increase the flexibility of the hip joints.

4. This asana helps to stretch the back muscles and increases blood circulation to the spinal nerves.

5. Regular practices of this asana helps to relieve constipation.

6. This asana stimulates the liver, Kidneys, ovaries, and uterus.

7. This asana helps to massage and tone the internal organs which are beneficial for weight loss.

8. This asana helps to stretch and tone the hamstrings and calf muscles.


Step by Step Baddha Padma Paschimottanasana yoga:


1. Sit on the floor, with the legs extended straight in front. (Step 1)


2. Curve the left leg at the knee, and place the left foot over the right thigh. The left heel should push the navel and the toes should be stretched and pointing. This is the half lotus posture.


3. lift the left arm round the back from behind and with a breath out grip the big toe of the left foot. If the toe cannot be holded easily, swing back the left shoulder.


4. After holding the left big toe, move the curved left knee nearer to the stretched right leg. Extend the right arm forward and catch the right foot with the right hand, the palm touching the sole. (Step 2 and 3)


5. Breath in, stretch the back and gaze up for a few seconds, without losing the grip on the left big toe.


6. Breath out, move the trunk forward by curving the right elbow outwards. Put the forehead, then the nose, then the lips and lastly the chin on the right knee. (Step 4)


7. In the Starting stages, the knee of the stretched leg will be lifted off the floor. straight the thigh muscles and put the entire back of the stretched right leg on the floor.


8. Hold this posture from 30 to 6b seconds, breathing evenly.


9. Breath in, raise the head and trunk, loose the hands, straighten the left leg and come to position 1.


10. Repeat the posture on the other side, keeping the left leg extended out on the ground, curving the right knee and placing the right foot on the left thigh. Stay for the same length of time on both sides.


11. If you cannot bring the toe with the hand from behind, hold the stretched leg with both hands and follow the above technique. (Step 5 and 6)

  • Ardha Baddha Padma Paschimottanasana step 1
  • Ardha Baddha Padma Paschimottanasana step 2
  • Ardha Baddha Padma Paschimottanasana step 3
  • Ardha Baddha Padma Paschimottanasana step 4
  • Ardha Baddha Padma Paschimottanasana step 5
  • Ardha Baddha Padma Paschimottanasana step 6
  • Top