Half Bound Lotus Standing Forward Bend

Stand in Mountain Pose. Shift weight to left foot. Bring right foot into Half Lotus position (Ardha Padmasana), placing top of right foot high on left thigh crease, heel towards navel. Ensure knee is comfortable.

Reach right arm behind your back and try to grasp the right big toe with your right hand (the bind). Use left hand to assist foot placement if needed.

Inhale, lengthen spine. Exhale, hinge forward from hips over your standing left leg, keeping spine long initially.

Place left hand on floor or a block beside left foot for balance.

Continue folding deeper if hamstrings allow, bringing head towards shin.

Keep standing leg engaged. Hold, breathe. Exit: Inhale, lift torso slightly, release bind, carefully release Lotus foot, return to Mountain Pose. Repeat other side.

If the bind is not accessible, simply rest the binding hand on your lower back or hip.

Keep the standing knee slightly bent if hamstrings are very tight.

If Half Lotus is difficult or causes knee pain, practice the forward fold balancing on one leg with the other foot in Tree Pose position (on calf or thigh, not knee).

Use a wall nearby for balance support.