Baddha Padmasana

"Baddha" means "bound' or "locked-up" in Sanskrit. The limbs of the body (both arms and legs) are firmly 'locked-up' and immobilized in this posture so as to give it steadiness. In this posture, the big toes are grasped by the fingers with arms crossed from behind.




Sequence:

1.Assume the Padmasana posture, placing the feet high on the thighs, close towards the groin.
2. Extend your right arm behind your back and reach round until your right band is near the left hip.
3.Lean forward a little.
4.Twisting the trunk to the right, catch hold of the right big toe, resting on the left thigh firmly with the forefinger and the middle finger.
5. Sit erect and hold the position for a few seconds.
6. Similarly, extend your left arm behind your back and crossing the right forearm, reach round until your left hand is near the right hip.
7. Lean forward a little.
8. Twisting the trunk to the left and bringing the shoulder blades together, catch hold of the left big toe resting on the right thigh firmly with the forefinger and the middle finger.
9. Sit erect and hold the position for a few seconds.
10. The arms and legs are now firmly locked-up.
11. Keep the spine, neck and head erect.
12. Draw in the abdomen.
13. Both knees must press the ground.
14. Look straight ahead.
15. Breathe normally.
16. This is the final position.
17. Maintain this posture motionless for about ten seconds or as long as you are comfortable.
18. Release the hands and unlock the foot lock.
19. Stretch out the legs again and assume the normal sitting position.
20. Practice the same, alternating the legs.