Ashtanga Yoga Tutorial: Ardha Baddha Padmottānāsana – Half-Bound Lotus Standing Forward Fold Pose

Welcome back! Today is Video #16 of our Yoga Series and today we explore Ardha Baddha Padmottānāsana or half bound lotus standing forward fold posture.

Ardha Baddha Padmottanasana

This is the second standing balance posture in the Ashtanga Yoga standing sequence. It’s a really fun and challenging posture.  Just be sure to focus on deep breathing with sound, engagement of bandhas and the use of Tensegrity.

In today’s video, I’ll be demonstrating this posture in four (4) modifications.  Then I’ll demonstrate the final and full expression of the posture. I always suggest watching the video all the way through your first time. Seeing the different modifications on offer will help you determine which one(s) you should attempt today. Balance is a challenging thing for everyone, and some days you just won’t have balance. So be patient with yourself and honor your body and where you are today.


Focus Your Energy

There is a lot to think about with this posture, so focus your energy steadily. You’ve come so far in your efforts to get to this point. You should be so proud of yourself. Keep showing up to your mat for yourself.  Enjoy this quality time for yourself, on yourself, with yourself and by yourself. The next Yoga video we bring you will be a practice along guided class format.  That video will pull everything together that you’ve done up to this point. It will consist of 5x Sun Salutation A, 3x B, and all standing postures up to Ardha Baddha Padmottānāsana. Each tutorial video is here to help you go a little deeper in your understanding of the body mechanics of the movements, and your own body in space.

New Students

If you are new to this Yoga Series, welcome!  I’ve conveniently numbered all prior videos so you can start at the very beginning, with Yoga Asana Series Video #1.  This way, you can work at your own pace, from the comfort of your home, to begin practicing and applying these tutorials in your life.

Videos 1, 2, 4, 6, 7, 8 ,9, 11, 12, 14, 15 and today’s video 16 are all Yoga tutorial videos for you to dig deeper into one or several postures.

Videos 3, 5, 10 and 13 are guided practice videos similar to a led or guided yoga class.  The purpose of the practice along guided videos is for you to pull it all together into a flowing asana practice session.

Use these videos however they will best serve you.  And keep pouring into your personal well, keep it full so you can live your best life now.

New videos in the series are added every other week.  Consequently, these videos will help you continue to safely build up your daily at home Ashtanga Yoga practice.  See Links below for Yoga Asana Series Videos #1-15

Stay in Touch

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If you want to join me in person I offer daily classes in Winter Park, Florida and will be leading a Yoga Retreat through Turkey October 1-15, 2022.

Click Link above to learn more about 2022’s Turkey Retreat.

Krista Shirley

I am a level II authorized Ashtanga Yoga teacher, owner of The Yoga Shala, Nysa product line, and I am passionate about sharing these teachings with all who wish to learn.

I hope you find this video series helpful to you in creating or maintaining your at home yoga practice!


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

Yoga Series Video 4: 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 

Utthita Pārśva Koṇāsana and Parivr̥tta Pārśva Koṇāsana

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

Start A Yoga Practice at Home:

Story about Krista’s Scars:

What Krista is doing to re-gain function after tragedy