How to do Half Bound Lotus Forward Bend (Ardha Baddha Padma Paschimottanasana)

Sit in Staff Pose

Sit with both legs straight in front of you and your spine tall.

Half Lotus

Bend your right knee and, holding the right foot with both hands, gently place it on top of the left thigh at the hip crease, sole facing up. Only go here if the knee is pain-free; otherwise rest the foot on the floor against the inner thigh.

Bind the Foot

Reach your right arm behind your back and take hold of the right foot. If you cannot reach, hold a strap looped around the foot or keep the right hand on the floor.

Hold the Straight Leg

Inhale and lengthen your spine. Reach your left hand forward to hold the outside of the left foot.

Fold and Hold

Exhale and fold forward over the straight left leg, chest leading. Gaze towards your foot and hold for 5 breaths, then inhale to lift, carefully release the lotus and switch sides.

✅ Benefits

Stretches the hamstrings and lower back
Opens the hip of the lotus leg
Opens the front of the shoulder on the bound side
Builds focus and steady breathing

🌿 Wellness Support

A calming forward fold that many people find settling
A gentle way to prepare the hips for full lotus over time

⚠️ Precautions

Stop at once if you feel any pain in the knee — the knee should never be forced into lotus
Use a strap around the lotus foot if the bind is out of reach
Keep the straight leg's foot flexed and fold only as far as the back stays long
Sit on a folded blanket to help the hips tilt forward

🩺 Check With a Healthcare Professional First If You Have

A knee injury or knee pain on either side
A recent ankle or hip injury
A shoulder injury on the binding side
Pregnancy — check with your doctor or midwife first

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