Ardha Baddha Padmottanasana, the right way to do it, its benefits and precautions, increases the stretch in the body

Ardha Baddha Padmottanasana, the right way to do it, its benefits and precautions, increases the stretch in the body
Ardha Baddha Padmottanasana, the right way to do it, its benefits and precautions, increases the stretch in the body

Both the development and the peak of yoga have taken place on the holy land of India. Yoga has reached this stage after thousands of years of development by the great yoga gurus of India. The yoga sages of India have also contributed a lot in the development of the styles of yoga. There are many styles of Indian yoga. It is the style of yogasana that determines the nature and qualities of yoga. Because of this, there are changes in the style and method of yoga based on the different benefits. Ashtanga yoga and Vinyasa yoga are quite popular these days. There has been a considerable increase in the number of yogis doing both the yoga. The reason for this is that, both these yoga styles are very effective in overcoming the challenges and problems of the modern era. Some yoga asanas are considered representative asanas of Ashtanga Vinyasa Yoga. One of these yoga asanas is Yogasana Ardha Baddha Padmottanasana. This asana is a mixture of many yoga asanas and is also a yoga asana between the two major yoga styles Ashtanga and Vinyasa.

That is why, in this article, we will give you information about what Ardha Baddha Padmottanasana is, the benefits of doing asana, the right way, method and precautions to do it.

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What is Ardha Baddha Padmottanasana ?

Ardha Baddha Padmottanasana is a Sanskrit word. This word is mainly made up of 5 words. The first word Ardha means half. The second word Baddha means bound. While the third word Padma means lotus flower.

The fourth word Uttana means Standing Forward Bend. Whereas the fifth word Asana refers to the posture, position or posture of sitting, lying or standing in a particular situation.

Ardha Baddha Padmottanasana is also called Half Bound Lotus Standing Forward Bend Pose or Half Bound Lotus Intense Stretch in English language.

It is recommended to practise Ardha Baddha Padmottanasana for 30 to 60 seconds, which can be repeated once in its practice. This asana can also be done for at least 5 breaths in the beginning. Later, if you become an expert, it can be practised for a long time.

With the practice of Ardha Baddha Padmottanasana

Lower Back




Gets the best stretch.

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Ardha Baddha Padmottanasana, the right way to do it, its benefits and precautions, increases the stretch in the body

Benefits of doing Ardha Baddha Padmottanasana:

1. Opens up the Hips

During the practice of Ardha Baddha Padmottanasana, one leg remains in Half-Lotus Pose. This asana gives deep external rotation in the hip joint. You cannot even think of doing this asana without bringing the best level of flexibility in the hips. This is the reason, this asana is not for beginners.

2. Increases flexibility in shoulders and chest

While doing Ardha Baddha Padmottanasana, one hand comes from the side of the back. Whereas during this the toe is also folded and taken to the same level. These movements are only able to be done by people whose muscle flexibility is at the top level.

Internal rotation in the shoulder joint is required for the practice of this yoga asana. Apart from this, the length of the pecs and deltoid muscles also has to be increased. Both these movements happen only when the body has become very flexible with the practice of yoga.

3. Increases Flexibility in the Hamstrings

While doing Ardha Baddha Padmottanasana, one has to bend forward. Balancing the already bent muscles of the body, twisting forward gives excellent stretch to the hamstrings. This is an expert level yoga asana. New yogis should not practice this yoga at once. Otherwise, the chances of injury may increase.


Correct way to do Ardha Baddha Padmottanasana:

  • Gradually increase the practice for Ardha Baddha Padmottanasana.
  • Never put pressure on the shoulders or knees, make sure that you have warmed up and your core muscles are activated.
  • Slowly stop practicing the asana and relax.


Method of doing Ardha Baddha Padmottanasana:

  • Raise the right leg, place it on the left thigh.
  • Take the right hand from behind and grab the toe of the right foot.
  • Try leaning forward.
  • Place the left hand next to the left foot.
  • Try to balance with the left hand only.
  • Touch the chin to the shin.
  • Raise your head and look in front.
  • Stay in this position for 5 breaths.
  • Now prepare to leave the pose, move the left hand to the left hip.
  • Release the right toe with the hand and bring the right foot back on the yoga mat.
  • Try to keep the speed of the breath steady, now do the same exercise with the other leg.


Important Notes:

  • Ardha Baddha Padmottanasana should be practised only in the morning.
  • To do asana in the evening, take food at least 4 to 6 hours before.
  • You must have defecated before doing the asana and your stomach is completely empty.



  • Do not do asanas when there is pain in the spine.
  • This asana should not be done even if there is diarrhoea and asthma or serious illness.
  • Ardha Baddha Padmottanasana should not be done if there is pain in the shoulders and neck.
  • If you have knee pain or arthritis, you can exercise only with the support of the wall.
  • Heart and high blood pressure patients should not do this asana.
  • In the beginning, do the semi-bound padmottanasana under the supervision of a yoga trainer, you can do this asana on your own when the balance is achieved.
  • Before practising asana, definitely consult a doctor.

Ardha conditioned padmottanasana is a very good posture of yoga science, a healthy mind resides only in a healthy body. Ardha Baddha Padmottanasana not only activates metabolism but also helps in stabilising your mind.

Maintaining balance is the most important thing in today’s world. Ardha Baddha Padmottanasanas helps to develop this quality related to creating balance in your body. To practice asana, your legs and quadriceps should be strong enough to bear the weight of the whole body.


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