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.
Deeply opens the hips, groins, and external rotators of the thighs.
Stretches the shoulders, chest, and upper back, improving posture.
Stimulates abdominal organs and aids digestion.
Calms the mind and promotes deep introspection and meditation.
Enhances focus and mental clarity.
Use a strap to bridge the gap between your hands if you cannot comfortably reach your feet behind your back.
Sit on a folded blanket to elevate the hips, making Lotus more accessible and promoting a long spine.
Stand behind the student. Gently guide their hands closer to their feet, encouraging the shoulder to open and the bind to deepen.
Avoid forcing the bind; ensure there's no pain in the shoulders, elbows, or wrists.
Place one hand on the sacrum and the other on the upper back, encouraging length through the spine, especially when folding forward (if applicable).
Ensure the student is not compressing their lower back; emphasize length and ease.
Grab your feet.
Invite the hands to reach for the feet behind the back, facilitating a profound opening across the chest and shoulders.