Forward Extensions


Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)

Half Bound Lotus Intense West Stretch Pose
Level: Advanced

Ardha = half. Baddha = bound. Padma = lotus. Pashchima = the West, or the back of the body. Uttana = intense stretch.

This pose comes in two flavors. You have the option of the full pose, “binding” the foot of the leg in Half Lotus (Baddha Padma) as shown above, or you can take hold of the foot (which would technically be Ardha Padma Paschimottanasana or Half Lotus Intense Stretch Pose).

Organizing the pose

    • Come into Dandasana (Staff Pose), as described above.
    • Draw the left leg back into Ardha Padmasana (Half Lotus Pose).
    • Support the Padmasana knee with a blanket or block if it does not come to the floor.
    • Swing the left arm around to grab the left big toe.
    • If you are unable to reach the big toe, or if you simply wish to create more space in the shoulder to extend forward in the pose more effectively, hold on to a belt loop and hook the loop around the foot.
    • Inhale and lengthen the right arm up out of the right side of the trunk.
    • Exhale and take hold of the foot.
    • Inhale and elongate the trunk, lifting and opening the chest.
    • Exhale and reach the head forward, bringing the chin towards the shin. Hold this position.
    • Inhale and lift up through the trunk, opening the chest once again.
    • Exhale and return to Dandasana (Staff Pose).
    • Repeat on the second side.