{"id":592,"date":"2025-10-02T13:22:34","date_gmt":"2025-10-02T07:52:34","guid":{"rendered":"https:\/\/www.nadyoga.org\/blog\/?p=592"},"modified":"2025-10-13T11:07:41","modified_gmt":"2025-10-13T05:37:41","slug":"how-to-do-baddha-padmas","status":"publish","type":"post","link":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/","title":{"rendered":"Baddha Padmasana (Locked\/Bound Lotus Pose): A Complete Guide"},"content":{"rendered":"\n<p><strong>Baddha Padmasana<\/strong>\u2014literally \u201cbound lotus\u201d\u2014is an advanced seated bind taken from<a href=\"https:\/\/www.nadyoga.org\/blog\/padmasana-lotus-pose\/\"> Padmasana (Lotus Pose)<\/a>. It\u2019s classically taught in the <strong>Ashtanga Yoga finishing sequence<\/strong>, where you bind the toes from behind in Lotus, then (optionally) fold into <strong>Yoga Mudra<\/strong> before returning to Padmasana and Utpluthih. Because it layers an intense <strong>hip position<\/strong> with a <strong>deep shoulder bind<\/strong>, it\u2019s considered a posture for experienced practitioners who can already sit comfortably in Lotus without knee or ankle discomfort.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to do Baddha Padmasana (Step by step)<\/strong><\/h2>\n\n\n\n<p><strong>Only attempt the bind if Lotus is already pain-free.<\/strong> If Lotus isn\u2019t accessible, work the preparatory poses and the modifications below first.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Set up Padmasana safely<\/strong><\/h4>\n\n\n\n<p>Sit in <strong>Dandasana<\/strong>. Place the first foot <strong>high in the opposite hip crease<\/strong>, rotating <strong>from the hip (not the knee)<\/strong> and keeping the foot <strong>active (flexed)<\/strong> to avoid \u201csickling.\u201d Place the second foot likewise. Sit tall with knees drifting toward the floor. (Swap which leg is on top on your second round.)\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Create the bind<\/strong><\/h4>\n\n\n\n<p>From Lotus, <strong>take the left arm behind your back<\/strong> and catch the <strong>left big toe<\/strong> near the opposite hip; then <strong>take the right arm behind<\/strong> to catch the <strong>right big toe<\/strong>. If the toes are out of reach, hold a <strong>strap<\/strong>, or simply <strong>hold the opposite forearm\/elbow<\/strong> behind you. Keep the chest broad and shoulder blades gently drawn together and down.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Breathe &amp; drishti<\/strong><\/h4>\n\n\n\n<p>Soften the face. Breathe steadily for <strong>5\u201310 breaths<\/strong> (Ashtanga count) or up to <strong>one minute<\/strong> if meditating. Gaze can be at the <strong>bhrumadhya<\/strong> (third eye).\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Optional: Yoga Mudra (forward fold)<\/strong><\/h4>\n\n\n\n<p>Maintaining the bind, hinge from the hips, and <strong>fold forward<\/strong> to bring the forehead or chin toward the floor <strong>without letting the knees lift or the sit bones roll off the ground<\/strong>. Use a <strong>block<\/strong> under the head if needed. Then inhale back up.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exit with care<\/strong><\/h4>\n\n\n\n<p>Unbind, <strong>release Lotus slowly<\/strong> (straighten one leg at a time), and rest in Dandasana before changing the cross of the legs.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Benefits (what practitioners commonly experience)<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Deep hip external-rotation work<\/strong> from Lotus plus <strong>chest\/shoulder opening<\/strong> from the bind; many feel improved upright sitting posture and easier breathing as the chest broadens.\u00a0<\/li>\n\n\n\n<li><strong>Proprioception &amp; focus:<\/strong> the closed chain of feet-to-hands often encourages steadiness for breath practices and seated meditation\u2014hence its role in the Ashtanga closing sequence. Traditional sources also describe energetic \u201csealing\u201d of prana in the bind.\u00a0<\/li>\n<\/ul>\n\n\n\n<p><em>Note:<\/em> Some lists attribute organ-specific or medical effects to Lotus\/Bound Lotus; modern evidence is limited. When in doubt, treat those as <strong>traditional benefits<\/strong> rather than clinical outcomes.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Anatomy (what\u2019s going on)<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hips &amp; knees:<\/strong> In Lotus, the hips are in <strong>flexion, abduction, and strong external rotation<\/strong>; the knees are <strong>flexed<\/strong> (with very little safe rotation). Trying to \u201cget Lotus\u201d from the <strong>knees<\/strong> instead of the <strong>hips<\/strong> is a common path to injury; Lotus demands ~<strong>115\u00b0<\/strong> of hip external rotation just to sit upright.\u00a0<\/li>\n\n\n\n<li><strong>Ankles\/feet:<\/strong> Keeping the ankles <strong>active (dorsiflexed\/flexed)<\/strong> helps protect the knees by aligning the shin and controlling torque.\u00a0<\/li>\n\n\n\n<li><strong>Shoulders &amp; scapulae:<\/strong> The bind asks for <strong>shoulder extension + internal rotation<\/strong> with the <strong>scapulae retracting\/depressing<\/strong>. Limited internal rotation or stiff posterior cuff (infraspinatus\/teres minor) can block the bind; pecs\/lats are the large internal rotators working here. Avoid collapsing when folding\u2014scapular control tends to <strong>degrade under gravity<\/strong> in bound forward folds.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Preparatory poses<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>For hips (Lotus basics):<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Baddha Konasana<\/strong> (Bound Angle), <strong>Agnistambhasana<\/strong> (Fire Log\/Double Pigeon), <strong>Pigeon<\/strong> variations, <strong>legs-up-the-wall <\/strong><strong>\u2192<\/strong><strong> Baddha Konasana at wall<\/strong>, <strong>Supta Padangusthasana<\/strong> series to balance hamstrings and calves. These specifically build external rotation while keeping the <strong>knees safe<\/strong>.\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>For shoulders (bind mechanics):<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gomukhasana arms<\/strong>, <strong>Reverse Prayer<\/strong>, <strong>interlaced fingers behind back<\/strong>, and gentle <strong>binding drills<\/strong> (with a strap) develop <strong>internal rotation + extension<\/strong> required to reach the toes behind you.\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>For sequencing confidence (Ashtanga):<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Practice Baddha Padmasana within or after your <strong>finishing sequence<\/strong> once Lotus is steady.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Contraindications &amp; when to modify<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Knee, ankle, or hip issues (current or recent):<\/strong> Avoid Lotus and its binds until cleared; they\u2019re strongly associated with <strong>meniscal and other knee stresses<\/strong> when hip mobility is insufficient. Work on preparatory mobility and strength first.\u00a0<\/li>\n\n\n\n<li><strong>Shoulder injury or pain with internal rotation\/extension:<\/strong> Skip the bind; try <strong>Padmasana without binding<\/strong>, or hold opposite elbows\/strap behind the back.\u00a0<\/li>\n\n\n\n<li><strong>Sciatica or nerve irritation:<\/strong> Deep external rotation + forward fold (Yoga Mudra) can aggravate symptoms\u2014practice only if symptom-free and under guidance.\u00a0<\/li>\n\n\n\n<li><strong>Pregnancy:<\/strong> Many prenatal practitioners <strong>avoid deep Lotus<\/strong> and especially <strong>bound forward folds<\/strong>, favoring propped, spacious seats; always follow your provider\u2019s and prenatal teacher\u2019s guidance.\u00a0<\/li>\n\n\n\n<li><strong>General red flags:<\/strong> Sharp knee pain, pins-and-needles, or joint compression feelings \u2192 <strong>come out immediately<\/strong> and regress the shape. (Even experienced practitioners can be at risk if they force Lotus.)\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Smart modifications &amp; props<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skip the bind:<\/strong> Sit in <strong>Padmasana<\/strong> (or <strong>Half-Lotus<\/strong>\/<strong>Sukhasana<\/strong>) with your hands on your knees or in a mudra.<\/li>\n\n\n\n<li><strong>Short bind:<\/strong> Catch <strong>one toe only<\/strong>, or <strong>hold a strap<\/strong> connecting your hand to your foot behind you.<\/li>\n\n\n\n<li><strong>Chest-opening only:<\/strong> Sit tall, <strong>clasp elbows<\/strong> or wrists behind the back instead of grabbing toes.<br>Senior teachers\/sources explicitly recommend all of these stepping-stones.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Teaching &amp; safety cues (quick checklist)<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Enter Lotus <strong>from the hips<\/strong>, not the knees; <strong>active feet<\/strong>.<\/li>\n\n\n\n<li>In the bind, think <strong>\u201csternum up, shoulder blades in &amp; down\u201d<\/strong>; let the <strong>bind follow<\/strong> the lift, not force it.<\/li>\n\n\n\n<li>In Yoga Mudra, <strong>hinge<\/strong>, don\u2019t collapse; use a <strong>block<\/strong> under the head.<\/li>\n\n\n\n<li><strong>Never<\/strong> push a knee down or yank a foot to force Lotus\u2014if it doesn\u2019t come, work the prep.\u00a0<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Bottom line:<\/strong><\/h4>\n\n\n\n<p>Baddha Padmasana is beautiful but uncompromising. Build the <strong>hip rotation<\/strong> and <strong>shoulder mobility<\/strong> first, respect your knees, and let the bind emerge organically from good Lotus and good breath.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Baddha Padmasana\u2014literally \u201cbound lotus\u201d\u2014is an advanced seated bind taken from Padmasana (Lotus Pose). It\u2019s classically taught in the Ashtanga Yoga [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":714,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Baddha Padmasana: A complete guide on how to do it correctly<\/title>\n<meta name=\"description\" content=\"A complete guide to Baddha Padmasana. Learn how to safely enter Bound Lotus Pose with step-by-step instructions and key safety cues.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Baddha Padmasana: A complete guide on how to do it correctly\" \/>\n<meta property=\"og:description\" content=\"A complete guide to Baddha Padmasana. Learn how to safely enter Bound Lotus Pose with step-by-step instructions and key safety cues.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/\" \/>\n<meta property=\"og:site_name\" content=\"YOGMAY\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/nadyoga.org\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-02T07:52:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-13T05:37:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.nadyoga.org\/blog\/wp-content\/uploads\/2025\/10\/174-Hz-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nada Yoga School\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@nadayogaschool\" \/>\n<meta name=\"twitter:site\" content=\"@nadayogaschool\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nada Yoga School\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/\"},\"author\":{\"name\":\"Nada Yoga School\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/#\\\/schema\\\/person\\\/0470b8c603bf9bbfb226d514702a430e\"},\"headline\":\"Baddha Padmasana (Locked\\\/Bound Lotus Pose): A Complete Guide\",\"datePublished\":\"2025-10-02T07:52:34+00:00\",\"dateModified\":\"2025-10-13T05:37:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/\"},\"wordCount\":959,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/174-Hz-2.png\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/\",\"url\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/\",\"name\":\"Baddha Padmasana: A complete guide on how to do it correctly\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/174-Hz-2.png\",\"datePublished\":\"2025-10-02T07:52:34+00:00\",\"dateModified\":\"2025-10-13T05:37:41+00:00\",\"description\":\"A complete guide to Baddha Padmasana. Learn how to safely enter Bound Lotus Pose with step-by-step instructions and key safety cues.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/174-Hz-2.png\",\"contentUrl\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/174-Hz-2.png\",\"width\":1536,\"height\":1024},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/how-to-do-baddha-padmas\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Baddha Padmasana (Locked\\\/Bound Lotus Pose): A Complete Guide\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/\",\"name\":\"YOGMAY - A Blog by Nada Yoga School\",\"description\":\"A blog by Nada Yoga School\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/#organization\",\"name\":\"Nada Yoga School\",\"url\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/09\\\/nada-yoga-school-logo.png.webp\",\"contentUrl\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/09\\\/nada-yoga-school-logo.png.webp\",\"width\":465,\"height\":100,\"caption\":\"Nada Yoga School\"},\"image\":{\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/nadyoga.org\",\"https:\\\/\\\/x.com\\\/nadayogaschool\",\"https:\\\/\\\/www.instagram.com\\\/nadayogaschool\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/#\\\/schema\\\/person\\\/0470b8c603bf9bbfb226d514702a430e\",\"name\":\"Nada Yoga School\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/wp-content\\\/litespeed\\\/avatar\\\/3c3407f6ad435f43440b7f77ed752f47.jpg?ver=1776835126\",\"url\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/wp-content\\\/litespeed\\\/avatar\\\/3c3407f6ad435f43440b7f77ed752f47.jpg?ver=1776835126\",\"contentUrl\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/wp-content\\\/litespeed\\\/avatar\\\/3c3407f6ad435f43440b7f77ed752f47.jpg?ver=1776835126\",\"caption\":\"Nada Yoga School\"},\"sameAs\":[\"https:\\\/\\\/nadyoga.org\\\/blog\",\"https:\\\/\\\/www.instagram.com\\\/nadayogaschool\"],\"url\":\"https:\\\/\\\/www.nadyoga.org\\\/blog\\\/author\\\/nadayogaschool\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Baddha Padmasana: A complete guide on how to do it correctly","description":"A complete guide to Baddha Padmasana. Learn how to safely enter Bound Lotus Pose with step-by-step instructions and key safety cues.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/","og_locale":"en_US","og_type":"article","og_title":"Baddha Padmasana: A complete guide on how to do it correctly","og_description":"A complete guide to Baddha Padmasana. Learn how to safely enter Bound Lotus Pose with step-by-step instructions and key safety cues.","og_url":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/","og_site_name":"YOGMAY","article_publisher":"https:\/\/www.facebook.com\/nadyoga.org","article_published_time":"2025-10-02T07:52:34+00:00","article_modified_time":"2025-10-13T05:37:41+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/www.nadyoga.org\/blog\/wp-content\/uploads\/2025\/10\/174-Hz-2.png","type":"image\/png"}],"author":"Nada Yoga School","twitter_card":"summary_large_image","twitter_creator":"@nadayogaschool","twitter_site":"@nadayogaschool","twitter_misc":{"Written by":"Nada Yoga School","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/#article","isPartOf":{"@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/"},"author":{"name":"Nada Yoga School","@id":"https:\/\/www.nadyoga.org\/blog\/#\/schema\/person\/0470b8c603bf9bbfb226d514702a430e"},"headline":"Baddha Padmasana (Locked\/Bound Lotus Pose): A Complete Guide","datePublished":"2025-10-02T07:52:34+00:00","dateModified":"2025-10-13T05:37:41+00:00","mainEntityOfPage":{"@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/"},"wordCount":959,"commentCount":0,"publisher":{"@id":"https:\/\/www.nadyoga.org\/blog\/#organization"},"image":{"@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/#primaryimage"},"thumbnailUrl":"https:\/\/www.nadyoga.org\/blog\/wp-content\/uploads\/2025\/10\/174-Hz-2.png","inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/","url":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/","name":"Baddha Padmasana: A complete guide on how to do it correctly","isPartOf":{"@id":"https:\/\/www.nadyoga.org\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/#primaryimage"},"image":{"@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/#primaryimage"},"thumbnailUrl":"https:\/\/www.nadyoga.org\/blog\/wp-content\/uploads\/2025\/10\/174-Hz-2.png","datePublished":"2025-10-02T07:52:34+00:00","dateModified":"2025-10-13T05:37:41+00:00","description":"A complete guide to Baddha Padmasana. Learn how to safely enter Bound Lotus Pose with step-by-step instructions and key safety cues.","breadcrumb":{"@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/#primaryimage","url":"https:\/\/www.nadyoga.org\/blog\/wp-content\/uploads\/2025\/10\/174-Hz-2.png","contentUrl":"https:\/\/www.nadyoga.org\/blog\/wp-content\/uploads\/2025\/10\/174-Hz-2.png","width":1536,"height":1024},{"@type":"BreadcrumbList","@id":"https:\/\/www.nadyoga.org\/blog\/how-to-do-baddha-padmas\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.nadyoga.org\/blog\/"},{"@type":"ListItem","position":2,"name":"Baddha Padmasana (Locked\/Bound Lotus Pose): A Complete Guide"}]},{"@type":"WebSite","@id":"https:\/\/www.nadyoga.org\/blog\/#website","url":"https:\/\/www.nadyoga.org\/blog\/","name":"YOGMAY - A Blog by Nada Yoga School","description":"A blog by Nada Yoga School","publisher":{"@id":"https:\/\/www.nadyoga.org\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.nadyoga.org\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.nadyoga.org\/blog\/#organization","name":"Nada Yoga School","url":"https:\/\/www.nadyoga.org\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.nadyoga.org\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.nadyoga.org\/blog\/wp-content\/uploads\/2023\/09\/nada-yoga-school-logo.png.webp","contentUrl":"https:\/\/www.nadyoga.org\/blog\/wp-content\/uploads\/2023\/09\/nada-yoga-school-logo.png.webp","width":465,"height":100,"caption":"Nada Yoga School"},"image":{"@id":"https:\/\/www.nadyoga.org\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/nadyoga.org","https:\/\/x.com\/nadayogaschool","https:\/\/www.instagram.com\/nadayogaschool"]},{"@type":"Person","@id":"https:\/\/www.nadyoga.org\/blog\/#\/schema\/person\/0470b8c603bf9bbfb226d514702a430e","name":"Nada Yoga School","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.nadyoga.org\/blog\/wp-content\/litespeed\/avatar\/3c3407f6ad435f43440b7f77ed752f47.jpg?ver=1776835126","url":"https:\/\/www.nadyoga.org\/blog\/wp-content\/litespeed\/avatar\/3c3407f6ad435f43440b7f77ed752f47.jpg?ver=1776835126","contentUrl":"https:\/\/www.nadyoga.org\/blog\/wp-content\/litespeed\/avatar\/3c3407f6ad435f43440b7f77ed752f47.jpg?ver=1776835126","caption":"Nada Yoga School"},"sameAs":["https:\/\/nadyoga.org\/blog","https:\/\/www.instagram.com\/nadayogaschool"],"url":"https:\/\/www.nadyoga.org\/blog\/author\/nadayogaschool\/"}]}},"jetpack_featured_media_url":"https:\/\/www.nadyoga.org\/blog\/wp-content\/uploads\/2025\/10\/174-Hz-2.png","jetpack-related-posts":[],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/posts\/592","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/comments?post=592"}],"version-history":[{"count":1,"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/posts\/592\/revisions"}],"predecessor-version":[{"id":595,"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/posts\/592\/revisions\/595"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/media\/714"}],"wp:attachment":[{"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/media?parent=592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/categories?post=592"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nadyoga.org\/blog\/wp-json\/wp\/v2\/tags?post=592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}