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Ardha Baddha Padma Paschimottanasana

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Half bound lotus intense west stretch means Ardha means half, Baddha (similar to bandha) means bound, caught or restrained, padma means lotus, paschima means west, Uttana means intense.) Forward bending with the foot in half lotus has a powerful effect on the liver and spleen. This is the purpose of forward bending with your heel pressing into your abdomen—to stimulate the liver and spleen.


  1. After taking a few breaths in Dandasana, inhale and bring the right foot bending the right knee and place the foot close to the left side of the hip joint.
  2. So while still extending the left leg out, press the right knee towards the floor and hold the left foot with your left hand and breathe here taking 2 rounds of breath
  3. Inhale and twist the torso towards the right and slowly using the abdominal strength, hold the right toe with your right hand bringing the arm from behind the back.
  4. Once you get the grip of the right toe, twist deeper and for forward to hold the left foot with your left hand. This pose, Ardha Baddha Padma Paschimottanasana, is a #great way to open the ankles and the knee joint while flexing the upper torso.
  5. The twist here helps to take the spine deeper creating a better opening at the base of the spine for a more easy flow of prana inducing better blood circulation.
  6. While Half Bound Lotus Forward Fold Pose, improves the flexibility of the hips and the lower back, it also keeps the spine fit and in good shape.
  7. Remain here for about 6 breaths, while watching the stretch at the shoulders, hips, lower back, knee and the ankles.


  • increase flexibility of knee, hip, and shoulder joints
  • stretch back muscles and calf muscles
  • increase blood circulation to the spinal nerves
  • massage and tones internal organs
  • reliefs constipation
  • stimulate liver and kidneys[1]

Related Asanas

Special requisites

Initial practice notes


External Links