How to Do the Baddha Padmasana Yoga Pose

The Baddha Padmasana or Bound Lotus Posture, is an Ashtanga Yoga posture that releases tension in the shoulders while expanding the chest and lungs. Performing this posture regularly will help improve overall flexibility.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga mat

How to Do the Baddha Padmasana

1. Sit on the floor, back straight and legs extended straight in front of you. Exhale and bend your right knee, bringing your right foot up and across the top of your upper left thigh. Continue to exhale and bend your left knee, placing your left foot on top of your right upper thigh. You are now in the full lotus posture of Padmasana.

2. Inhale and sweep your left arm behind your back, reaching your hand to your right hip, grabbing your left big toe.

3. Continue to inhale and sweep your right arm behind your back, taking your hand toward your left side to take hold of your right big toe.

4. Breathe steadily for ten to twenty breaths while pushing your weight down through your pelvis, into the floor. Consciously feel all the tension in your body drain into the floor with each exhalation. After your ten to twenty breaths, you should inhale while releasing your arms and feet. You have just completed the Baddha Padmasana.

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