Baddha Padmasana - Locked Lotus Pose

"Baddha" means 'locked' or 'bound' and Padmasana is the Lotus Pose. In this pose the arms and legs are locked to provide steadiness.

Sequence:

1. Sit in the Padmasana posture.
2. Bring both feet higher on the thighs close to the groin.
3. Stretch your right hand behind the back until it reaches the left hip.
4. Lean forward and twisting your trunk catch the big toe of the right foot placed on the left thigh.
5. Sit erect and maintain this posture for a few seconds.
6. Stretch your left hand behind the back and hold the big toe of the left leg, in a similar manner as above.
7. Again sit erect and hold the position.
8. Keep the spine, neck and head erect in a straight line.
9. Both your arms and legs will be locked at this stage.
10. Both the knees should be touching the ground.
11. Now pull in your stomach and try to bring the shoulder blades close together.
12. Look straight ahead and breathe normally.
13. Hold this posture for 10 seconds or as long as you are comfortable.
14. Slowly release the grasp of your hands on the toes.
15. Unlock the two legs and stretch them out in front.
16. Sit in a normal position and relax.
17. Alternate the legs and practice the posture again.

Caution:

• Pregnant woman should not practice this pose.
• Baddha Padmasana should be practiced only if you have mastered Padmasana.

Benefits:

• The pose alleviates shoulder and back pain..
• The posture increases flexibility of the legs.
• The pose helps correct bad posture by removing abnormal spinal curvature.
• Practicing the asana several times a day brings relief to people with varicose veins.
• Practicing Baddha Padmasana increases flexibility of joints of the shoulders, elbows, wrists, lower back, hips, knees, ankles and toes.