Baddha = Bound/Locked, Padma = Lotus, Asana = Pose or Posture

Baddha Padmasana is an advanced version of Padmasana (Lotus Pose). First, you have to master Padmasana before practicing it.

Steps

1. Sit in the sitting stithi pose and take two deep breaths.
2. Perform  Padmasana by bending the right leg and placing it over the left thigh; then, bend the left leg and place it over the right thigh. Place the toes beyond the outside of each thigh, bringing your knees as close together as possible to tighten the lotus position.
3. Swing your right arm behind your back, bring it near the left hip, and bend forward a little. Twist your trunk to the right side and try to grasp the right big toe with all five fingers. Similarly, swing your left arm back from the shoulders, go closer to the right hip with your hand, and bend forward a little. Twist your torso to the left and bring your shoulder blades together, trying to grasp the left big toe with all five fingers.
4. Bring both knees to the floor. Lift the chest and keep the spine straight with both shoulders in one line, looking forward. Hold this pose for about ten seconds or as long as possible.
5. Release your hands, open the foot lock, and return to the starting position. Repeat with the opposite legs and hands.

Tips

1. Some people find it challenging to grasp the big toes simultaneously on each leg. To address this, they can start by practicing  Ardha Padmasana (Half Lotus Pose) for a month. During this preparatory stage, hold the big toe on one side in Ardha Padmasana, then switch sides. Once comfortable with this practice, they can transition to Baddha Padmasana.
2. For those who can do Padmasana but have difficulty reaching their big toes, using a strap can help overcome this challenge.

Benefits of Baddha Padmasana (Locked Lotus Pose)

1. It provides flexibility to both the arms and the legs.
2. Strengthens the spine and upper back.
3. Relieves headaches and migraines.
4. Stretches the joints of the shoulders, wrists, back, elbows, and ankles, making them more flexible.
5. It helps achieve physical and mental stability, calming the mind and providing a sense of peace.