Baddha padmasana is a wonderful asana for those persons who find yoga mudrasana easy to do; It is an asana that really deserves a totally separate treatment. However, we have introduced it at this point because of its close similarity to yoga mudrasana. It accentuates the benefits of yoga mudrasana and can in a sense be regarded as an advanced form.

The Sanskrit word baddha means ‘bound’, ‘locked’ or ‘tied’. Therefore, this asana can be called the ‘bound lotus pose’ or the ‘locked lotus pose’.


Sit in padmasana. Place the feet as high as possible on the thighs so that the toes are near each side of the waist. Place the right arm behind the back and try to grasp the big toe of the right leg. To do this, it is best to breathe out deeply, lean forward slightly and push the shoulder blades towards each other behind the back. Grasp the left big toe with the left hand crossed behind the back. This is not easy at first but becomes easier with practice. Having grasped both toes, sit upright in padmasana. Breathe normally and relax the whole body. Repeat the same procedure that we have described for the basic technique of yoga mudrasana. Try to stay in the final pose for as long as possible, breathing slowly and deeply.

After finishing the asana straighten the legs and do the exercises given under the heading

‘Leg Joint Realignment Exercises’ for yoga mudrasana.

General details

All other details are as given for yoga mudrasana. Baddha padmasana gives all the benefits of yoga mudrasana and more. In particular it produces a good chest expansion and thereby encourages chest development. The internal massage of the abdominal organs is particularly profound because of the position of the heels; this is notably enhanced if one breathes deeply in the final pose. Baddha padmasana is particularly useful for alleviating back and neck ache. It is excellent as a preliminary for meditative practices.

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