BAH-dah PAH-dmah-sah-nah
An advanced seated posture performed in Lotus Pose where the practitioner binds their feet with their hands behind their back. It offers an intense hip and shoulder opening, stimulating abdominal organs and promoting deep introspection.
Enter Lotus Pose (Padmasana).
Reach hands behind your back to grab your feet.
Sit tall, keeping spine long and chest open.
Achieve a comfortable and pain-free Lotus Pose first.
Root down evenly through both sitting bones.
Inhale to lengthen the spine, drawing the crown of the head upward.
Gently draw the shoulder blades together and down the back to open the chest.
Keep the knees drawing toward each other, maintaining the tightness of the Lotus.