Seated Half Bound Lotus Forward Bend Pose (Ardha Baddha Padma Paschimottanasana)

This pose combines a half-lotus position of one leg with a forward fold over the extended leg, creating a simultaneous hip-opening stretch for the bent leg and a deep hamstring and lower-back release for the straight leg. It also introduces a shoulder bind in which the arm on the bent-knee side reaches behind the back to clasp the foot of the half-lotus leg, adding a gentle shoulder and chest opener into the forward-fold shape. This is a bilateral posture practiced one side at a time, making it excellent for identifying and addressing asymmetries in hip mobility.

Cues

• Before folding, ensure the half-lotus foot rests comfortably on the opposite thigh and the knee of that leg releases toward the floor without forcing.
• Wrap the same-side arm behind your back to reach for the lotus foot, keeping that shoulder rolling open rather than hunching forward.
• Inhale to lengthen through the crown of your head, then exhale to hinge at the hip and fold over the extended leg with a flat back.
• Press the extended leg's thigh toward the floor to keep the hips square and prevent the pelvis from tilting sideways.