Ashtanga Yoga tutorial: Primary Series asana, Ardha Baddha Padma Paścimottānāsana

Welcome back to Olotita’s Yoga Asana Series! Today is Video #24 of our Yoga Series and we look at the next posture in the Ashtanga Yoga Primary Series,  Ardha Baddha Padma Paścimottānāsana.  This is a seated half bound lotus, forward folding posture.  

Tap Photo to access the full Youtube video of Ardha Baddha Padma Pascimottanasana

















Ardha Baddha Padma Pascimottanasana

This is a very challenging posture if you have tight hips, psoas or hamstrings. Therefore, you need to be very careful as you explore this posture.  In the standing sequence, we looked at Ardha Baddha Padmottānāsana.  It is a balance pose that helped up begin working with half lotus to start opening the hips and psoas. Undeniably that posture helps prepare us for Ardha Baddha Padma Paścimottānāsana.  If you’ve been working with the sequence each day and practicing that asana, you are ready to begin exploring todays yoga posture.  Understanding where you are with Ardha Baddha Padmottānāsana will help you determine which variation of todays posture will be most appropriate for you.

It takes a lot of time and consistent effort to safely create the flexibility and control needed to take half lotus.  For that reason, today I offer you four different modifications for this posture.  Each variation offers the opportunity to work carefully with your hips and knees. Consequently it will help you open the body and eventually move on to the next modification.  Eventually, you’ll open the hips enough to take a proper half lotus.  Correspondingly, you’ll find you have the hip mobility to take the full expression of Ardha Baddha Padma Paścimottānāsana.  After we’ve explored all four modifications, we will then examine the full expression of todays yoga asana, Ardha Baddha Padma Paścimottānāsana.

Listen to Your Body

I cannot stress enough how important it is to honor your body.  Do not push yourself past where you are right now.  If you know your hips and back are tight, if you know getting into half lotus will be hard for you, please don’t attempt the full expression today.  Carefully review the video and all modifications.  Then work with the first four versions of modified Ardha Baddha Padma Paścimottānāsana.  This will enable you to approach this posture in a safe and accessible way. Eventually, if you keep working with these modifications on a consistent basis (minimum 3x week) you will slowly work your way through the modifications offered to work your way up to the full expression of the posture.

This yoga stuff is hard because you have to commit to it for yourself. Further, you have to show up and do the work, and you have to be consistent to see the results. Keep showing up to your mat.  Continue taking this time for self care, for wholeness practices that are here to help you live your best life.

This is a wonderful yoga asana in the Ashtanga Primary Series.  Albeit, it is one that stumps people early in the seated sequence.  Never been discouraged if this pose is a challenge for you.  Instead, embrace the challenge and be motivated by the modifications that you can work with. Indeed, be diligent in your efforts to keep showing up and doing the work.  Before you know it, you will find yourself easily taking half lotus postures in yoga practice.  Tap here to watch the full Yoga Asana Tutorial for Ardha Baddha Padma Paścimottānāsana –

Krista Shirley

I am a level II authorized Ashtanga Yoga teacher and owner of The Yoga Shala.  Yoga is my passion, and so is sharing these teachings with all who wish to learn.  

If you want to join me in person I teach daily classes in Winter Park, Florida. I also offer virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out my teacher Sharath Jois’ website.  It provides a full list of all teachers authorized and certified by his yoga centre in India. 

Stay in Touch

I invite you to join my free private facebook group. Click here to request to join  The Wholeness Collective.

❤️Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! ❤️ ❤️

❤️We appreciate all your support. If you’d like to donate to our channel: Paypal. Please put “donation” in your message. Thank you.


❤️CLASSES & PRIVATE INSTRUCTION: If you would like to book your spot for my upcoming group engagements or work privately with me on an individual basis please visit:

❤️SOCIAL: You can catch other content by following me on:

Instagram: Krista Shirley Yoga

Instagram: The Yoga Shala

Facebook: The Yoga Shala

Facebook: KristaShirleyYoga

❤️For other inquires please contact:

❤️Thank you for liking, subscribing, and sharing our videos!❤️

❤️❤️ ❤️


If you are new to this channel or this yoga asana series, I invite you to check out the other videos from this yoga series.

The Foundation – Breathing, Bandhas, Drishti and Sun Salutation A

Introduction to Ashtanga Yoga Finishing Sequence

PRACTICE YOGA WITH KRISTA: Sun Salutation A & Modified Finishing Sequence

Sun Salutation B

PRACTICE Sun Salutation A & B and modified Finishing Sequence with Krista Shirley 

How to Hold Your Spine in Space 

Padangusthasana and Pada Hastasana 

Utthita Trikoṇāsana and Parivr̥tta Trikoṇāsana 

Standing Postures – 

GUIDED PRACTICE: Sun Salutation A & B through Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana with Modified Finishing Sequence

Prasārita Pādottānāsana A-D


GUIDED PRACTICE: Sun Salutation A & B through Prasarita Padottanasana A-D with Modified Finishing Sequence


Utthita Hasta Padāṅguṣṭhāsana

Ardha Baddha Padmottānāsana

PRACTICE: Sun Salutation A & B through Ardha Baddha Padmottānāsana with Modified Finishing Sequence



PRACTICE: Sun Salutation A & B through Vīrabhadrāsana  with Modified Finishing Sequence


Daṇḍāsana and Paścimottānāsana

Pūrvottānāsana: Eastern Bend Stretch

Start A Yoga Practice at Home

What Krista is doing to re-gain function after tragedy