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Benefits of Baddha Padmasana and How to Do it By Dr. Himani Bisht

By Dr. Himani Bisht +2 more


Have you ever felt stressed with everyday life and wanted to opt for or choose a natural way to build balance within yourself? Then, yoga is the answer to achieving this balance. It can be ideally performed in a quiet and peaceful place. The Yoga Upanishads may sometimes stress staying comfortable, maintaining the posture firmly, and keeping your mind and body peaceful before beginning with the actual pose. Baddha padmasana is one such crossed-legged sitting asana. It intends to facilitate meditation (Dhyana), concentration (Dharana), and self-realization (Samadhi). 1,2 Let us read in detail about the importance and health benefits of the Baddha Padmasana. 

What is Baddha Padmasana?  

Baddha means ‘bound,’ and Padma means ‘lotus.’ Thus, this asana is also called the bound lotus pose or locked lotus pose. Baddha Padmasana is the counter pose to the Ardha matsyendrasana. It is important to perform the counter asana exactly after performing the Ardha matsyendrasana. This asana helps you achieve complete focus and fulfilment of one’s potential. Thus, this asana has been recommended specifically for performing Pranayama. Baddha padmasana may be performed slowly within your body’s limitations and not forcefully.3,4  

baddha padmasana

How to do it? 

To begin with this pose, you must sit straight, with both legs stretched out in front. After that, follow the steps given below to be aware of the comfortable limits of your body: 

  • To get into the pose, you may need to bend your right leg from the knee and place the foot as high as possible on the left thigh. The foot may be positioned as the heel touches your abdominal region near the naval. Now bend the left leg, place the left foot on the right thigh as high as possible, and place it near the navel. 
  • Try to touch the ground with your knees (if possible).  
  • Now take the arms around the back and catch the toes of both feet with opposite hands.  
  • Lock your chin and keep your chest forward.  
  • Married people should gaze at the tip of the nose, and others should gaze at the centre of the eyebrows. 4 

It is particularly important to be careful about which hand is taken around first. If the left leg is crossed over the right leg, the left arm is taken back to catch hold of the right toe. While performing this pose from the other side, when the right leg is over the left leg, the right arm will be put around the back first to hold the left toe.4 

Keep taking deep breaths throughout this asana. You can repeat the asana rounds as per your capacity and comfort.4 Remember to keep your spine straight while performing this asana. You can sit on a cushion if you find it difficult to sit in this pose otherwise. 3  

Do You Know? 

Read along for some exciting facts about baddha padmasana: 

  • Baddha Padmasana is the old-fashioned version of the Lotus Posture. It is the evolved and advanced variation of the lotus posture.  
  • The posture formed in baddha padmasana resembles the symbol of infinity. 

Benefits of Baddha Padmasana: 

Yoga asanas are great for your overall well-being. Yoga posture baddha padmasana claims to have the same benefits as the lotus posture. Some of its benefits are: 

Benefits of Baddha Padmasana for Reducing Knee Pain: 

Gope 2013 studied that in padmasana posture, the legs are locked in place just like padmasana, which might lower the intercompartmental pressure between the muscles, enhancing the microcirculation in the legs. Further, due to the specific position of the knee, the inter-cartilaginous space in the knee will improve microcirculation and help heal leg pain in patients suffering from chronic exertional compartment syndrome and lateral compartment arthritis. Additionally, better oxygenation may also remove the locally produced free radicals from the body. Thus, baddha Padma asana may show similar effects on humans, which proper studies may evaluate.5 However, if you have any knee-related issues consult your doctor and perform this asana under the proper guidance. 

Benefits of Baddha Padmasana for Managing Diabetes: 

Kumar et al. 2017 mention the study that diabetic (increased glucose level) patients subjected to a few days of yoga intervention involving padmasana as one of the postures showed a decrease in glucose levels and an increase in insulin levels. This may indicate that since baddha padmasana shows similar effects to padmasana, it may benefit diabetic patients to some extent.6 However, if you have any diabetic issues consult your doctor and perform this asana under the proper guidance. 

Other benefits of Baddha padmasana  

  • It might help to improve concentration.  
  • It may help to achieve inner peace. 
  • It may improve blood circulation in the pelvic region. 
  • It can help control and manage shoulder, arm, and back pain. 3 
  • It can help people get relief from abdomen ailments. 
  • It may have some benefits for liver health. 
  • It can help in improving digestion. 
  • It may help people to recover from a hernia. 
  • This asana may have benefits for women in postpartum recovery.7 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You should not rely on or depend on yoga alone to treat any condition. Please consult a qualified doctor who can assess your situation correctly and advise accordingly. Furthermore, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

One of the benefits that I have noticed with the practice of Baddha Padmasana is that it might promote normal growth in children with underdeveloped chests. This particular yoga pose is believed to have a positive influence on the chest area, potentially aiding in its proper development and providing support for healthy growth in children.

Dr. Siddharth Gupta B.A.M.S, M.D (Ayu)

Risks of Baddha padmasana 

Certain risks might be involved while performing this asana: 

  • It may be avoided by people having stiff ankle joints and knee joints.  
  • Varicose vein patients must also avoid this yoga.3 

According to what I’ve observed, spiritually, Baddha Padmasana is often utilised in the awakening of kundalini energy. This yoga posture is believed to play a role in activating and channelling the powerful spiritual energy known as kundalini.

Dr. Rajeev Singh, BAMS


Baddha Padma asana or bound lotus pose is a more advanced form of padmasana and thus carries similar benefits, and it is also believed to have an even better effect. It may benefit digestion, knee pain, diabetes, calming, managing pain in the shoulder, arms, back pain, and many more. It may be avoided by people with stiff joints and varicose veins. Researchers need to study the benefits of asana to understand its benefits for humans.  

I would like to emphasise that individuals with high blood pressure or hydrocele should refrain from practising Baddha Padmasana. Those with high blood pressure or hydrocele must prioritise their safety and consult with a doctor before attempting this yoga posture.

Dr. Smita barode, B.A.M.S, M.S.

Frequently Asked Questions 

Q1. What are the other common names of baddha padmasana? 

Baddha padmasana yoga is also called bound lotus pose or locked lotus pose. It is also known as bhasmasana or ashing pose sometimes.3,4,7  

Q2. What types of gazes do we need to maintain the baddha padmasana? 

The gaze to be maintained in baddha padmasana depends on your marital status. Married people should gaze at the nose tip, while unmarried people may focus their gaze on the centre of the eyebrows. 4 

Q3. How to do baddha padmasana? 

Baddha padmasana can be performed by following simple steps. Sit with your legs in front. Firstly, come into the padmasana position. Put your right foot on the left thigh and the left foot on the right thigh. Then to advance to baddha padmasana, bring your arms from behind the back and hold the big toes with opposite hands.4 

Q4. Does baddha padmasana have any weight loss benefits? 

Any type of physical activity or exercise can reduce abdominal fat, but the distinctive ability of baddha padmasana on digestion may help reduce weight and related complications.6,7 But if you are trying to reduce your weight, consult your doctor and do not depend on this asana alone. 

Q5. What are the risks of baddha padmasana? 

Any asana needs to be performed under expert guidance and supervision. This is because of the risks involved while performing the asanas. Baddha padmasana yoga pose can be risky for people having stiff ankle joints, stiff knee joints, and for varicose vein patients.3


  1. Yoga Vijnana-The Science and Art of Yoga. 2020;1(1) Available from: https://yoga.ayush.gov.in/Publications/gallery/JOURNAL/Yoga%20Vijnana%20Vol.%201.pdf  
  1. Rossi E, Schirmer C, Rossi K. FACILITATING DARWIN’S DAILY & HOURLY DHARMA WITH BUDDHA CONSCIOUSNESS: Mapping the 4-Stage Creative Process onto Spontaneous Eye. Journal of Clinical Hypnosis.;10(1):60-75. Available from: https://www.ernestrossi.com/ernestrossi/keypapers/DARWIN%20&%20BUDDHA.pdf  
  1. Yoga A. Healthy Way of Living. Upper Primary Stage, National Council of Educational Research and Training. 2015:1-2. Available from: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf  
  1. Krishnamacharya ST. Yoga Makaranda (Part II). Available from: http://www.fuzzzyoga.yogi.center/pdf/occult/yoga-1/yoga-makaranda-part-2-sri-t-krishnamacharya.pdf  
  1. Gope MC. A Comparative Study on Non-Surgical Treatment of Leg Pain due to Chronic Exertional Compartment Syndrome and Lateral Compartment Arthritis by the Lotus Posture” Padmasana. Jan – Jun 2013; 27 (1) Available from: https://www.bitmesra.ac.in/UploadedDocuments/adminpharm/files/PHARMBIT%20Jan%20%E2%80%93%20Jun%202013%20XXVII%20(1).pdf#page=3 
  1. Kumar YS, Nishi J. Yoga and Diabetes Mellitus: Recommendations and Benefits-Systematic. International Journal of Ayurvedic & Herbal Medicine. 2017; 7:2651-5. Available from: http://interscience.org.uk/images/article/v7-i4/3ijahm.pdf 
  1. Brahmachari D, Yoga vijna, Archeological survey of India, Central Archeologial library Available from: https://www.indianculture.gov.in/ebooks/yogasana-vijnan-science-yoga 

Disclaimer: The above-mentioned information included on this website is for educational purposes and is not intended to be a substitute for the medical process by a healthcare professional. Because of unique individual needs and requirements, the reader should consult a physician to determine or find out the appropriateness of the information for the reader’s situation. 


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