Baddha means caught, restrained. In Baddha Padmasana the hands are crossed at the back and the big toes are caught from behind. The body is caught between the crossed legs in front and the crossed hands behind, hence the name.
- Sit in Padmasana.
- Exhale, swing the left arm back from the shoulders and bring the hand near the right hip. Catch the left big toe, hold the position and inhale.
- Similarly, with an exhalation, swing the right arm back from the shoulder, bring it near the left hip and catch the right big toe.
- If the toes are difficult to catch stretch the shoulders back, so that the shoulder-blades are brought near each other. A little practice in swinging the arms back with an exhalation will enable one to catch the big toes.
- If the right foot is placed first over the left thigh and then the left foot over the right thigh, catch the left big toe first and then the right big toe. If, on the other hand, the left foot is placed over the right thigh first and then the right foot over the left thigh, catch the right big toe first and then the left big toe. Catch first the big toe of the foot which is uppermost.
- Throw the head as far back as possible and take a few deep breaths.
Effects of Baddha Padmasana
Crossing the hands behind the back expands the chest and increases the range of shoulder movements.
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