Ardha Baddha Padmottanasana (Half Lotus Forward Bending Pose)


Ardha Baddha Padmottanasana, known as Half Lotus Forward Bending Pose, is a yoga posture that involves bending forward from a half lotus position. This pose offers benefits such as improved digestion, enhanced blood circulation, and strengthened legs.


  1. Stand with feet together.
  2. Focus on a fixed point.
  3. Balance on the left leg, bend right knee, and place right foot high on left thigh in half lotus.
  4. Raise arms above head, interlock fingers with palms down (straight elbows).
  5. Relax and steady the body, starting position.
  6. Slowly bend forward, keeping arms straight.
  7. Bring interlocked fingers to left foot or place palms on floor.
  8. Hold the pose comfortably.
  9. Slowly raise torso and arms to starting position.
  10. Lower arms, release right leg.
  11. Close eyes, relax standing with both feet on the floor.
  12. Repeat on the other side.


  • Inhale in starting position.
  • Exhale while bending forward.
  • Breathe normally in the final position.
  • Inhale while returning to starting position.
  • Exhale while lowering arms.


  • Practice one round, holding for up to 2 minutes on each side.


  •  Physical: Balance or breath.
  • Spiritual: Focus on Swadhisthana Chakra (sacral chakra).


  • Precede or follow with Bhujangasana (Cobra Pose), Chakrasana (Wheel Pose), or Dhanurasana (Bow Pose).


  • Avoid if you have sciatica, slipped disc, hernia, weak legs, or high blood pressure.
  • Cautions for inverted postures apply.


  • Stimulates digestion and relieves constipation.
  • Enhances blood circulation and strengthens the legs.
Scroll to Top