How to do Bound Lotus Pose – Baddha Padmasana

Do you suffer from arthritis or sciatica pain? Do negative emotions stop you from seeing good things in life? Is your metabolism slow? If yes, then practice the advanced version of lotus pose – The bound lotus pose to unlock your hidden vigor and vitality.

Also known as Sanhita Baddha padmasana, the locked lotus pose is a restorative yoga asana and helps to align the chakras, awaken kundalini energy, and induce a sense of stillness. It also strengthens the back, pelvis, and legs.

Let’s dive deeper and understand how to practice the correct posture of the locked lotus pose, its benefits and how to customize it to suit your needs and fitness levels.

Bound Lotus Pose – Step by Step Instructions

How to practice the correct posture of the Bound Lotus Pose

  1. Sit in padmasana (left foot over the right thigh and right foot over the left thigh, close to the groin). Inhale a deep breath, becoming aware of the tightness and tension in the body and exhale to release it from the body.

  2. Inhale a deep breath, stretch your shoulders back and take your right arm behind the back and hold the toe of your left foot. Similarly, take your left arm behind the back and hold the toe of your right feet. Remember this requires flexibility so don’t be disheartened if you can’t do that in the first attempt. Try and bring your arms close to the toes as much as you can.

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  3. Once comfortable in this posture, press the chin against the chest and bring your gaze towards the tip of your nose. Breathe slowly and hold the pose for as long as you can.

  4. To come out of this yoga pose, unlock your chin, slowly release the toes and bring back your arms to the thighs. Straighten your legs and pause for a few seconds before practicing it again.

Beginners tip

The locked lotus pose is an advanced level yoga asana and should be performed after practice and under an expert’s supervision.

For the practitioners performing the pose for the first time, it is important to honor your body’s limits and not overstretch it.

You can also perform the yoga asana with simple crossed legs instead of padmasana and use props like a yoga strap to help you achieve the correct alignment of the pose.

Best time to perform

It is best to practice this yoga asana is in the morning as it energizes the body, removes any negative thought from the mind and prepares you for the day ahead.

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In case you can’t work out in the mornings, it is ok to practice in the evenings. Just make sure you have an empty stomach and you had last meal at least 4 hours before you begin the workout.


Health benefits

The locked lotus pose is an excellent pose for the spine, nervous system, and joints. It helps in correcting the postural defects and relieving the symptoms of sciatica, arthritis and other joint problems. The yoga asana massages the digestive organs speeding the metabolism and helps cure problems like constipation, acidity, and obesity.

Therapeutic benefits

The locked lotus pose brings the body into an infinity symbol that aligns the chakras, removes energy blockages, slows the breathing, bringing our mind into a blessed state of stillness. Regular practice of this yoga asana helps in warding off unwanted thoughts, breaking negative habits, thus relieving symptoms of depression, anxiety, and OCD. 


Avoid this yoga asana if you have a knee injury, severe back problem, hip injury, ankle pain, or shoulder pain.

Women who are pregnant, people suffering from hypertension and hernia should also avoid practicing the pose.

This is an advanced level yoga pose and should be performed under an expert’s supervision.


 An advanced level of the lotus pose, the locked lotus pose, helps in promoting harmony between mind, body, and soul. It also improves flexibility, spine agility, stimulates the reproductive system, and strengthens the legs. 

Additional facts

Preparatory poses – Padmasana, Sukhasana, Vajrasana, Badha Konasana

Follow up poses – Virasana, Janusirsasana

Alternate poses – Gomukhasana

Sanskrit name – Baddha padmasana (pronounced as Baa-Dhaa-Padaa-Maa-Sun-Ahh)

Badha – Locked, Padma – Lotus, Asana – pose

The pose gets its name from the locked position of the limbs in this yoga asana

Difficulty level – Advanced

“That’s why it’s called a practice. We have to practice a practice if it is to be of value.” – Allan Lokos

Fun fact – “If you breathe well, you will live longer.”

Ancient yoga gurus believed that we only have a limited number of breaths in life, so we should make life last longer by taking slow, deep breaths.

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Sonam Gulati
Sonam Gulati
Sonam Gulati - A wife, a mom, a dog-mom, a fitness enthusiast (in no particular order) has been practicing yoga for the last 12 years. Her journey began due to chronic back pain (thanks to a long sitting job) and post-natal depression. The pain birthed an urge to find a strong body and mind (for herself, for her child) and ended up transforming her. Working through deep-rooted feelings and trauma, releasing them layer by layer, her life today is a testament to the healing power of Yoga and how it enables a mind, body, and soul union. She has been writing on various aspects of health and relationships for over 8 years, journaling through her journey.

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