How to do Baddha Padmasana

Sit in Full Lotus

Sit tall and bring your right foot onto the top of your left thigh, then your left foot onto the top of your right thigh, heels close to the belly. Never force the knees.

Reach the First Arm

Exhale and reach your left arm behind your back and around to take hold of your left big toe.

Reach the Second Arm

Reach your right arm behind your back, crossing over the left arm, and take hold of your right big toe.

Sit Tall

Inhale and lift through the chest and the crown of the head, drawing the shoulders back. Breathe steadily for 5 breaths, keeping the spine tall.

✅ Benefits

Opens the hips, knees and ankles
Opens the chest and the front of the shoulders
Encourages an upright, steady posture
Prepares the body for seated breathing and stillness

🌿 Wellness Support

Many people find it focusing and steadying
May help counter rounded shoulders from sitting

⚠️ Precautions

Stop if you feel any pain in the knees — lotus should never be forced
If you cannot reach the feet, hold a strap or clasp opposite elbows behind the back
Sit on a folded blanket to help the knees lower
Use half lotus or a simple cross-legged seat if full lotus is not available

🩺 Check With a Healthcare Professional First If You Have

A knee injury or knee pain
A hip or ankle injury
A shoulder injury
Pregnancy — practise only a comfortable cross-legged seat and check with your doctor or midwife

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