Half Bound Lotus Standing Forward Bend

Yoga Poses

Half Bound Lotus Standing Forward Fold Ardha Baddha Padmottanasana


Begin in mountain pose with feet touching and parallel. Hands on hips. Shift the weight onto the left leg. Bend the right knee and bring the foot onto left thigh in half lotus. Raise the arms over the head and fold forward at the hips, placing hands to sides of feet. To exit the pose, press fingertips into ground and lift up to standing position, release leg down.  Repeat other side.

Teacher Queues

Visualization Comments

The awareness is on maintaining the balance, using ground and breath control. In start position, strong mountain, close the eyes and bring the focus inward to the third eye (between the eyes). To stabilise the standing leg throughout the pose, imagine a bag of sand pouring down into the leg, to keep it strong and still.

Technical Comments

When in mountain pose, root the feet down into the ground and lift up through the legs to stabilise the spine and torso.   Shift weight onto left leg, by rooting left foot, making right foot light.  Relax and steady the body with the breath. Inhale and exhale slowly, through the nose. To maintain balance when folding forward, grip the ground with the toes. Place hands by sides of feet and release back into heels. Hold pose for 3-5 breaths.

Benefit Comments

  • Stimulates digestion and relieves constipation
  • Improves circulation and blood flow in the legs
  • Improves balance and mental focus

Watch Out For:

  • Foot sliding off leg (use strap)


  • Sciatica
  • Slipped disc
  • Hernia
  • Weak legs
  • High blood pressure


  • Place blocks by the sides of the feet
  • Practice against a wall
  • Place strap around waist and foot (to hold in place)


  • In standing lotus, bind right arm behind and hold left toe before folding forward. (Repeat other side)

Yoga Counter Poses

  • Cobra (Bhujanasana)
  • Wheel (Chakrasana)
  • Upward facing bow (dhanurasana)

Written By: Brenda Hamlet

Brenda Hamlet, is teacher and journalist in Oxford, England. More information about Brenda can be found at www.pret-a-yoga.com

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