How to do Half Bound Lotus Forward Fold (Ardha Baddha Padmottanasana)

Prepare the Half Lotus

Stand on your left leg. Bend your right knee, take the right foot in your hands and place it high on the left thigh, at the hip crease, with the sole facing up. The knee should point down, with no strain in the knee.

Bind the Foot

Reach your right arm around behind your back and take hold of your right foot (or big toe). If you cannot reach, hold the foot in front with the left hand instead.

Lift the Chest

Inhale and lift your chest, lengthening up through the spine with the left arm reaching up.

Fold Forward

Exhale and fold forward from the hips over the standing leg, bending the left knee as needed, and place the left hand on the floor beside the left foot.

Hold and Rise

Gaze towards the nose and hold for 5 breaths. Inhale to lift the head, then come up slowly, release the foot and repeat on the other side.

✅ Benefits

Opens the hips and the front of the shoulders
Lengthens the hamstrings of the standing leg
Strengthens the standing leg and improves balance
Demands focus and steady breathing

🌿 Wellness Support

A pose that develops hip mobility over time with patient practice
A balance that many people find absorbing

⚠️ Precautions

Stop immediately if you feel any pain in the knee — never force the half lotus
Rest the foot on the thigh in a tree-like position, or hold it with the opposite hand, instead of binding
Bend the standing knee and place the hand on a block if the floor is out of reach
Practise the half lotus seated first before taking it into a standing balance

🩺 Check With a Healthcare Professional First If You Have

Any knee injury or knee pain
A recent hip, ankle or hamstring injury
High or low blood pressure (avoid holding the head low for long)
Pregnancy — avoid the fold and check with your doctor or midwife

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