KneelingAdvanced
Bound Lotus with Reverse Prayer
Baddha Padmasana
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About This Pose
Bound Lotus with Reverse Prayer is an advanced seated pose that combines the hip opening of Lotus with the intense shoulder stretch of reverse prayer hands. This challenging posture requires significant flexibility in both the hips and shoulders while building strength and stability. The reverse prayer position opens the chest and stretches the wrists, forearms, and shoulders. This pose is traditionally associated with deep meditation and spiritual practice.
Step-by-Step Instructions
- 1
Sit in full Lotus position
- 2
Bring hands behind the back
- 3
Press palms together in reverse prayer
- 4
Walk fingers up between shoulder blades
- 5
Keep chest lifted and open
- 6
Breathe steadily and hold
Alignment Cues
- Keep spine tall
- Draw shoulders back
- Engage core lightly
Benefits
- Deeply opens hips and shoulders
- Stretches wrists and forearms
- Builds stability and focus
- Opens chest dramatically
- Supports deep meditation
- Develops advanced flexibility
Modifications
- Use half lotus
- Hold forearms instead of palms
Variations
- Reverse prayer lotus
Cautions & Contraindications
Cautions
- Move slowly into shoulder bind
- Avoid forcing knees or wrists
Avoid this pose if you have:
- Knee injuries
- Shoulder injuries
- Wrist pain
Quick Facts
Primary Focus
shouldersSecondary Focus
chestspine
Suggested Hold
40 seconds
Tags
seatedshoulderschest
Equipment
yoga mat
