Standing Half Bound Lotus Forward Bend Pose (Ardha Baddha Padmottanasana)

This standing forward fold combines a half-lotus leg position with a shoulder bind, deeply opening the outer hip, knee, and ankle of the bound leg while lengthening the hamstring and calf of the standing leg. The arm bind across the back adds a shoulder and chest opening component, making it a well-rounded full-body integration pose. It strengthens the standing leg and develops balance alongside deep hip and hamstring flexibility.

Cues

• Root down evenly through all four corners of the standing foot to create a stable foundation before folding.
• Draw the half-lotus knee toward the midline rather than letting it splay outward to protect the knee joint.
• Reach the bound arm behind your back and draw the shoulder blade down to open the chest even as you fold forward.
• Exhale to lengthen the spine and hinge at the hip, keeping the back flat rather than rounding.