Baddha Padmasana - Locked Lotus Pose
"Baddha" means 'locked' or 'bound' and Padmasana is the Lotus Pose. In this pose the arms and legs are locked to provide steadiness.
- Sit in the Padmasana posture.
- Bring both feet higher on the thighs close to the groin.
- Stretch your right hand behind the back until it reaches the left hip.
- Lean forward and twisting your trunk catch the big toe of the right foot placed on the left thigh.
- Sit erect and maintain this posture for a few seconds.
- Stretch your left hand behind the back and hold the big toe of the left leg, in a similar manner as above.
- Again sit erect and hold the position.
- Keep the spine, neck and head erect in a straight line.
- Both your arms and legs will be locked at this stage.
- Both the knees should be touching the ground.
- Now pull in your stomach and try to bring the shoulder blades close together.
- Look straight ahead and breathe normally.
- Hold this posture for 10 seconds or as long as you are comfortable.
- Slowly release the grasp of your hands on the toes.
- Unlock the two legs and stretch them out in front.
- Sit in a normal position and relax.
- Alternate the legs and practice the posture again.
- Pregnant woman should not practice this pose.
- Baddha Padmasana should be practiced only if you have mastered Padmasana.
- The pose alleviates shoulder and back pain..
- The posture increases flexibility of the legs.
- The pose helps correct bad posture by removing abnormal spinal curvature.
- Practicing the asana several times a day brings relief to people with varicose veins.
- Practicing Baddha Padmasana increases flexibility of joints of the shoulders, elbows, wrists, lower back, hips, knees, ankles and toes.