Bound Lotus Pose

Instructions

1. 1Sit in Lotus Pose, drawing both feet onto opposite thighs with soles facing up.
2. 2Slowly wrap your arms behind your back, reaching each hand to grasp the opposite foot.
3. 3If the bind is unavailable, use a strap around each foot and hold the ends behind your back.
4. 4Lengthen your spine upward on each inhale, keeping the chest open and shoulders rolled back.
5. 5Root the sitting bones evenly into the mat and soften the jaw and eyes.
6. 6Hold for 5 to 10 breaths, then release carefully and repeat on the opposite side.

Contraindications & precautions

• ⚠Knee injuries or chronic knee pain — the deep external rotation of Lotus places intense stress on the knee joint and should be avoided entirely.
• ⚠Hip impingement or labral tears — forced hip rotation can aggravate impingement syndromes and damage cartilage.
• ⚠Shoulder or rotator cuff injuries — binding the arms behind the back creates significant traction on the shoulder joint and must not be attempted.