Baddha Padmasana


Seated Asanas

Baddha Padmasana

Bound/Locked Lotus Pose


Meaning: baddha = bound / padma = lotus

Table of content

Pain Management:


Sit in Padmasana (Lotus Pose); place the palms by the sides of the hips with the fingers pointing forward. Inhale, exhale, and relax.

Getting into position

Exhale. Inhaling, lengthen the torso upward (slightly arching from lower back) and open your chest. Exhaling, bring the arms around the back and grab the toes with the opposite hands (arch back and open chest to grab toes easily). Inhale. Exhaling, arch farther to grip the toes better with the hands. Hold with normal breathing for as long as comfortable. For advanced version: Inhale. Exhaling, bend forward from the hips (keeping the spine straight) and rest the forehead or chin on the floor (keep your buttocks on the floor). Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Exhale. Inhaling, bring your torso upright. Arch the back, carefully release the hands, returning to Padmasana. Uncross the legs one at a time. Inhale, exhale, and relax.


  • Open the chest and arch the back to help reach the toes with your hands. If needed, lean forward slightly.
  • If it is difficult to grab the toes at the same time, do the following: Exhaling, twist the torso away from the top foot, reach around your back with the same side arm, and grab the toes of the top foot. Inhale. Exhaling, twist the torso the other way, reach around the back with the other hand, and grab the toes of the other foot.



If you have herniated (slipped) disc, or chronic/serious low back or knee problems .

Be careful

If you have elbow, shoulder, back, hip, knee, or ankle issues.



  • Opens the chest.
  • Stretches shoulders, neck, back, spine, hips, glutes, knees, and ankles.
  • Strengthens arms and abdomen.
  • Improves body posture and lung capacity.
  • Relieves stiffness in the back.
  • Relieves indigestion, flatulence (gas), and constipation.
  • Stimulates abdominal organs and digestive system.


Helps to relieve arthritis.


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