5 Excellent Benefits of Half Bound Lotus Pose Ardha Baddha Padmottanasana


These days, you have to stay robust enough to match the expectations in the professional world as well as on the personal front. So, merely relying on a simple exercise routine might not fulfill your need to deal with work-life pressure. But don’t lose hope as there is a standing yoga posture which can provide you with enough strength and sufficient energy to deal with all the odds. In fact, the numerous benefits of Half Bound Lotus Pose could assure you an edge over the others as far as agility and mental awareness are concerned.


Avoid this yoga pose, in these kinds of health issues

Try to skip this pose, if you have recently undergone knee transplant or injury in the hip region. Make sure that you are not having any kind of blood pressure-related issues or a chronic headache before starting the practice of Half Bound Lotus Pose in standing position.

Preparatory poses for the Ardha Baddha Padmottanasana

Expert yoga teachers categorize Half Bound Lotus Pose in the list of advanced asanas. Do remember to check your capability by doing these three preparatory poses first:

  • Head-to-Knee Pose (Janu Sirsasana)
  • One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)
  • Standing Forward Fold (Uttanasana)

How to practice Ardha Baddha Padmottanasana precisely

Step 1: First of all, stand in the Mountain Pose (Tadasana) by keeping both the arms at the sides.

Step 2: Now, shift your body weight onto the left foot and ground down firmly.

Step 3: Try to move the right knee slowly up towards the chest. Then raise your right foot and put the right heel to rest on the front of the left thigh, a little higher. Make sure that the sole of your foot is facing upward and the upper face of the foot is resting on the leg comfortably.

Step 4: Now, you can even let the right knee to drop down and get parallel to the knee of the left leg.

Step 5: Do remember to keep your gaze focused on one particular spot on the ground, about four feet in front of the place where you are standing. This will complete your Half Lotus Tree Pose (Ardha Padmasana Vrksasana).

Step 6: Then, hold the right foot with the left hand. Try to draw both the hips forward in order to lengthen your spine. Inhale slowly and take your right arm towards the sky. By reaching from behind the back, take hold of the left elbow and then clasp the right toes with your right hand.

Step 7: Further, take a deep breath and try to lift the left arm straight up. Then exhale and fold forward gradually from the hips. Now, you must place the left hand firmly on the ground. Draw the chin towards your chest and try to bring the forehead closer to the shin.

Step 8: Stay in this pose for five to six breaths and then press down the left foot firmly on the ground in order to lift the torso in an upright position. Then, unbind the right arm gently. Put the right foot on the floor. Get into the Mountain Pose once again before you repeat this asana while standing on the right leg.

Major health benefits of Ardha Baddha Padmottanasana

Flexible Hips & Knee Joints: While doing this asana, you are required to stand for a reasonable period of time. Besides, the various steps of Half Bound Lotus Pose ensure ample stretching of your hips, hamstrings, shoulders, and knees. This eventually results in extremely flexible hips and knee joints and rather stronger legs.

Stronger Spine: When you stand still on one leg or bend completely to perform this yoga pose, a lot of pressure gets created on the back and shoulder region. This movement allows more flexibility to the spine and makes it stronger and less prone to injury.

Better Digestion: As you bend forward, the internal organs of the stomach get contracted and result in a better supply of oxygenated blood. Besides, the movement also helps in cleansing the liver and spleen, which further improves your digestive system.

Better Lungs: When you put the arm behind the back, the shoulder joint starts getting better blood supply. This leads to the expansion of the chest that further enhances your respiratory qualities.

Relaxed Mind: This challenging yoga asana tests your ability to remain alert and stay calm throughout. The way you try to achieve a balance while doing this asana actually enhances the capacity of your mind to concentrate. With an improved focus, you feel more relaxed.

Despite looking quite difficult to practice, this pose deserves an earnest effort at your part. Once you start deriving the many benefits of Half Bound Lotus Pose, your overall health quotient improves by manifold.

Meet Our Yoga Teachers


Devender Bhardwaj




Gabriele (Gaby) Alscher

184553WhatsApp Image 2023-05-28 at 20.32.00.jpg

Amit Kumar