Yoga Chikitsa · Primary · Standing Sequence
Ardha Baddha Padmottanasana
Half bound lotus standing fold
What it is
Ardha Baddha Padmottanasana is a standing balance with a forward fold in the Primary standing sequence.
What it looks like
Standing on one leg, you place the other foot in half lotus at the top of the thigh. The arm on the same side reaches behind the back to hold the foot, and you fold forward over the standing leg. Both sides are practised.
Why it is practised
It combines balance, hip mobility and a forward fold, and gently prepares for the lotus positions later in the practice.
What to pay attention to
The knees are the priority: never force the foot into half lotus. If there is any pressure in the knee, rest the foot against the inner thigh or calf instead and skip the bind. Fold only as far as is comfortable.
Who it suits
It suits students with open hips. Others practise an adapted version with a teacher's guidance. In Mysore-style practice a teacher shows you suitable variations as you learn — you can work on this in private sessions.
Next in the sequence: Utkatasana.
One foot into half lotus, hand binds. Fold over the standing leg.
Both sides.
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.