Half Bound Lotus Forward Bend

Ardha Baddha Padma Paschimottanasana

Half Bound Lotus Forward Bend places one foot in half-Lotus, binds the hand around the back to that foot, then folds over the extended leg. It combines a deep hip opening with a hamstring forward fold and a shoulder stretch from the bind. The forward fold comes once the bind is secure.

Alignment cues

• Set one foot in half-Lotus high on the opposite thigh
• Reach the same-side hand behind the back to hold the foot
• Fold over the straight leg, chin toward the shin

Benefits

• Opens the hip and knee of the bent leg
• Stretches the hamstring of the extended leg
• Deepens the forward fold with the bind

Modifications

• Hold the foot without binding behind the back if the shoulder can't reach
• Use a strap to bridge the gap between hand and foot