Bound lotus (hold)

Baddha Padmasana

Yogahardtimedno equipment

Seated upright in full lotus with both arms crossed behind the back, each hand holding the big toe of the same-side foot, chest open.

How to do it

1. Sit in full lotus, feet high on the opposite thighs.
2. Reach one arm behind the back and around to catch the big toe of the same-side foot, then the other arm crosses over it to catch its own big toe (right hand-right toe, left hand-left toe).
3. Roll the shoulders back, lift the sternum and sit tall with spine vertical.
4. Gaze to the nose (or eyes closed); hold.

Muscles worked

lombari, adduttori, deltoidi, pettorali, glutei

Workouts that use it

• Ashtanga primary series