Yoga Chikitsa · Primary · Seated Sequence
Ardha Baddha Padma Paschimottanasana
Half bound lotus forward fold
What it is
Ardha Baddha Padma Paschimottanasana is a seated forward fold with one leg in half lotus. It is the seated cousin of the half-bound-lotus pose from the standing sequence.
What it looks like
One leg stays long. The other foot is placed high on the opposite thigh in half lotus. The arm on the lotus side reaches behind the back to hold the foot, the other hand holds the extended foot, and you fold forward. Both sides are practised.
Why it is practised
It works on hip mobility while folding forward over one leg, gradually preparing the body for the lotus positions later in the practice.
What to pay attention to
Never force the foot into half lotus; if the knee feels any pressure, place the foot on the inner thigh instead and skip the bind. Fold only as far as the back stays long.
Who it suits
Students with fairly open hips. Others practise an easier version, which is completely normal in Mysore-style practice.
Next in the sequence: Triang Mukha Eka Pada Paschimottanasana.
One foot in half lotus, the other leg long, folding over the extended side.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.