Padmasana or the lotus pose is like a quintessential yoga pose. We have seen yogis in Instagram and magazines acing the pose. However, you can also try a variation of the lotus pose called baddha padmasana or bounded lotus pose and get even more benefits. Yoga expert Raman Mishra breaks down the benefits and steps of baddha padmasana.

Benefits of baddha padmasana

Since your body weight is supported by the knees and ankles of your joints, this pose works to keep your legs strong. Further, this asana can help alleviate any pain in the ankle or knee joints.

Practising this asana regularly can help you overcome any weakness of your heart, liver, stomach and lungs.

Perform this yoga asana to get relief from indigestion and flatulence.

The asana gives a good stretch to the pelvis, thus improving the blood circulation in the pelvis area.

You will also have a better posture by practising this asana. Also, try this yoga pose to improve your posture.

Steps to perform:

Sit in padmasana with your legs crossed such that your heels touch your lower abdomen.
Now take your right hand behind your back and catch hold of your right leg with the index and middle finger of the right hand.
Then take your left hand behind your back and grip the toe of your left leg with the index and middle finger of the left hand.
Now press your chin against your chest and look at the tip of your nose.
Hold this pose and take slow, deep breaths.

You must practice this asana regularly for 6 months to master the asana.

Word of caution:

Do not perform this pose if you have an ankle injury. Also, do not try to get into the pose if you had a recent knee surgery.
Avoid this asana if you suffer from severe back pain.
Pregnant women must not practice this asana either.

[“source-thehealthsite”]