BADDHA PADMASANA

Description

BADDHA PADMASANA Asana group: sitting poses Translation of the name from Sanskrit: • baddha — bound, locked; • padma — lotus. 1. Setup Starting position: Padmasana. Take the arms behind the back and, crossing them, catch the big toes of the opposite feet. Straighten the back, pull the abdomen in, lower the chin slightly. The shoulders roll back and down. Breathe evenly. Hold for a comfortable time, then release the hands and gently unfold the legs. 2. Simplified and advanced variations Simplified variations: • keep the hands behind the back without catching the toes; • use a strap. Advanced variations: • hold the pose longer, adding Mula Bandha and Uddiyana Bandha. 3. Injury prevention Never force the lotus if the knees resist. Catch the toes without collapsing the chest. If the shoulders are tight, use a strap. Come out of the pose slowly.

Effects

• flexibility
• calm_mind