How to do Baddha Padmasana (The Locked Lotus Pose): Steps & Health Benefits


Health benefits of Baddha Padmasana include Strengthening Ankles, Hip, Knee and Thigh Muscles, Helps to Stimulate the Reproductive Organs, Improves Digestion, Strengthen Shoulder

June 1, 2018


Baddha Padmasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Locked Lotus Pose. The name Baddha Padmasana actually comes from Sanskrit words, where Baddha means Locked, Padma means Lotus and Asana mean Pose. So combine all the words, it's pronounced as The Locked Lotus Pose.  This pose is the advance level of Padmasana. To do this asana first you have to master in padmasana then you can try this asana. 

Baddha Padmasana has lots of health benefits; among that some of the health benefits of Baddha Padmasana include Strengthening Ankles, Hip, Knee and Thigh Muscles, Helps to Stimulate the Reproductive Organs, Improves Digestion, Strengthen Shoulder, Arms, Chest and Stomach, Helps to Reduce Back Pain, Improves Cardiovascular Health and Helps to Reduce Lower Body Fat.

Before we go to do this asana, we should know for whom this Baddha Padmasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Baddha Padmasana (The Locked Lotus Pose):

  • To start this asana get onto the yoga mat and sit down into the Padmasana (The Lotus Pose)
  • Try to keep your feet high on your thighs, close to the groin region.
  • Place your right arm behind your back and try to reach round till your right hand is close to your left hip and try to grasp the right thumb of the toe.
  • In the same way, place your left arm behind your back crossing over the right arm and try to reach round till your left hand is close to your right hip. Now little bend forward and try to grasp the left thumb of your toe. 
  • Try to be in this position for few second. Now your arms and legs are tightly locked in this position, try to keep your spine, neck and head straight. 
  • Look straight and breathe normally. 
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, breathe out and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Baddha Padmasana (The Locked Lotus Pose):


Baddha Padmasana Strengthen Ankles, Hip, Knee and Thigh Muscles:

Different studies have been proven that regular practice of Baddha Padmasana, can stretch your Ankles, Hip, Knee and Thigh Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Ankles, Hip, Knee and Thigh Muscles during exercise and other works.

Baddha Padmasana Helps to Stimulate the Reproductive Organs:

Practicing of Baddha Padmasana on a regular basis can enhance sexual performance because while doing Baddha Padmasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Baddha Padmasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Baddha Padmasana Improves Digestion:

Different studies have been proven that regular practice of Baddha Padmasana, can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Baddha Padmasana put some extra pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Baddha Padmasana Strengthen Shoulder, Arms, Chest and Stomach:

While practicing Baddha Padmasana, it stretches our Shoulder, Arms, Chest and Stomach muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Baddha Padmasana will helps to reduce the pain and prevent the risk of injury in the Shoulder, Arms, Chest and Stomach.

Baddha Padmasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Baddha Padmasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and it’s also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Baddha Padmasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Baddha Padmasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Baddha Padmasana Reduces Lower Body Fat:

Regular practice of Baddha Padmasana is very beneficial for reducing the lower body fat, because while doing this Baddha Padmasana, it creates lots of pressure on the lower body part, due to this our lower body muscle gets toned and helps in reducing the fat in this region.

Health benefits of Baddha Padmasana