Half Bound Lotus Standing Forward Fold

Ardha Baddha Padmottanasana

Half Bound Lotus Standing Forward Fold takes the half-Lotus bind while standing on one leg, then folds forward to bring the hand to the floor. It demands balance, open hips, and shoulder flexibility all at once. The standing leg roots firmly as the torso folds down.

Alignment cues

• Place one foot in half-Lotus and bind the same-side hand to it
• Root the standing leg and fold from the hip
• Bring the free hand to the floor beside the standing foot

Benefits

• Opens the hip and knee of the bent leg
• Challenges standing balance
• Stretches the hamstring of the standing leg

Modifications

• Hold the ankle rather than binding if the shoulder can't reach
• Keep a hand on the floor or a block for balance