Badda Padmasana : Locked Lotus

Baddha means locked or bound in Sanskrit. In this asana limbs of the body, while in Padmasana posture, are firmly locked up and immobilized to enhance its steadiness, the big toes are clasped by the fingers, with the arms crossed from behind.

Baddha Padmasana : Locked Lotus - Detailed Description


Steps:
  1. Assume the Padmasana posture, placing the feet high on the thighs, close towards the groin.
  2. Extend your right arm behind your back and reach round until your right band is near the left hip.
  3. Lean forward a little.
  4. Twisting the trunk to the right, catch hold of the right big toe, resting on the left thigh firmly with the forefinger and the middle finger.
  5. Sit erect and hold the position for a few seconds.
  6. Similarly, extend your left arm behind your back and crossing the right forearm, reach round until your left hand is near the right hip.
  7. Lean forward a little.
  8. Twisting the trunk to the left and bringing the shoulder blades together, catch hold of the left big toe resting on the right thigh firmly with the forefinger and the middle finger.
  9. Sit erect and hold the position for a few seconds.
  10. The arms and legs are now firmly locked-up.
  11. Keep the spine, neck and head erect.
  12. Draw in the abdomen.
  13. Both knees must press the ground.
  14. Look straight ahead.
  15. Breathe normally.
  16. This is the final position.
  17. Maintain this posture motionless for about ten seconds or as long as you are comfortable.
  18. Release the hands and unlock the foot lock.
  19. Stretch out the legs again and assume the normal sitting position.
  20. Practice the same, alternating the legs.
Benefits:
  • The abdominal organs receive thorough massage
  • Useful for curing back ache and neck pain
  • Prevents and cures constipation
  • Crossing the hands behind results in better respiration and gets rid of drooping shoulders
  • It is an excellent meditative posture.
Tips and Help:
  • Practice this asana only after mastering Padmasana as it demands a high degree of skill.
  • Grasp the right big toe with the fingers of the right hand and the left with the fingers of the left hand.
  • Pregnant women must not practice this asana.
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