How to do Baddha Padmasana: Steps, Benefits & More

Welcome into the world of Baddha Padmasana, also known as the Bound Lotus Pose. So, what is Baddha Padmasana? The word "Baddha" means to be “bound” or “locked” in Sanskrit, and "Padmasana" refers to the Lotus Pose. So when done in the right form, it helps you to be in a  deepened meditation and foster balance in the body and mind. 

In this Article, let’s explore the steps to perfect this pose and discover the numerous benefits it offers, from mental clarity to physical alignment.

Baddha Padmasana Steps: A Simple Guide

At first, mastering this pose might seem challenging. With patience and practice, you’ll be able to achieve this beautiful and powerful pose.

Step 1: Find Your Foundation 

Start by sitting in a comfortable position. Begin with Sukhasana, or Easy Pose, where your legs are crossed and your sit bones are grounded. Take a moment to focus on your breath, ensuring that your spine is elongated and your body feels centered.

Step 2: Bring Your Legs into Lotus 

To move into the Bound Lotus Pose, slowly bring your right foot onto your left thigh with the sole facing upward. Next, place your left foot onto your right thigh in a similar manner. If this is too difficult, begin with Half Lotus, where one foot is placed on the opposite thigh and the other underneath the opposite knee.

Step 3: Clasp Your Hands

Reach your arms behind your back and clasp your hands together. You can also use a cloth/towel as support for your hands. This step may feel intense at first, so if it’s too difficult, simply rest your hands on your knees.

Step 4: Lengthen Your Spine 

As you inhale, lengthen your spine, lifting through the crown of your head. Keep your chest open and shoulders relaxed, allowing your neck to remain long and free from tension.

Step 5: Hold and Breathe 

Hold the pose for 3-5 deep breaths. As you inhale, feel the energy rise through your spine, and with each exhale, sink deeper into the pose. Focus on maintaining a steady, smooth breath throughout your practice.

Step 6: Release with Care 

To exit the pose, gently release your hands and slowly unwind your legs from the lotus position. Take a moment to stretch your legs and notice how your body feels after holding Baddha Padmasana.

(Disclaimer: It is highly recommended to consult with a certified trainer before beginning any exercise program)

Baddha Padmasana Benefits: Why You Should Practice It

Practicing regularly offers a variety of physical and mental benefits that contribute to overall well-being.

Improves Flexibility:

The posture stretches the hips, groin, and knees, that help in flexibility to the lower body. If you have arthritis in any joint of the body, this asana can help you to get relief from pain. However, if your pain worsens while doing this, you should consult a doctor.

Promotes Spinal Alignment:

Baddha Padmasana helps in building an upright posture. It helps to align the spine and improve posture over time.

Enhances Mental Clarity:

This seated posture creates a sense of stability and grounding. It also helps to give a mental clarity and focus, especially when used as a preparatory pose for meditation.

Opens the Chest:

The hand clasping behind the back stretches the chest and opens the heart. This encourages deeper breathing and better lung capacity.

Reduces Stress and Anxiety:

Baddha Padmasana calms the nervous system. So it helps alleviate stress and anxiety. This would make it an excellent practice for mental relaxation.

Improves Concentration:

This pose creates mindfulness, helping them to have a deeper connection to the present moment. This improves your concentration levels over time.

Baddha Padmasana Steps and Benefits Combined

When you combine the steps with its benefits, you unlock a practice that brings both physical and mental transformation. As you follow through these steps, you begin to experience a deeper sense of calm and focus.

Whether you're using the pose to prepare for meditation or simply as a way to center yourself during your yoga session, the benefits of Baddha Padmasana is to be known

In Conclusion: Mastering Baddha Padmasana

By adding Baddha Padmasana into your yoga practice, it definitely helps you in your growth. With regular practice, this asana can help achieve a greater sense of peace, focus, and alignment. You will also develop the strength and clarity needed to deepen your yoga journey.

So, if you're wondering what Baddha Padmasana is, how to do it, or the benefits it can bring, remember that every step you take on this path brings you closer to a more balanced and harmonious practice.

Ready to enhance your yoga journey? Join MultiFit today and experience expert-guided sessions that incorporate poses like Baddha Padmasana to help you achieve your fitness and wellness goals. Sign up now and take the first step towards a healthier, more balanced life.