Bandhasana

Bandhasana is a seated yoga posture with Sanskrit origins, translating to "bound pose" or "bolt pose." It is a preparatory pose that can aid in developing the flexibility and strength needed for more advanced seated postures. To enter Bandhasana, one typically sits with the legs extended straight in front. Then, the right leg is bent at the knee and the sole of the right foot is placed against the inner thigh of the left leg, similar to the initial position of Ardha Padmasana (Half Lotus Pose). The left leg remains extended. The hands can rest on the floor beside the hips or on the left thigh. The spine is kept upright, and the gaze is directed forward. This posture is often used to work on hip external rotation and hamstring flexibility in the extended leg. It can also help to open the groin and prepare the body for deeper hip-opening poses. Variations may involve placing the sole of the foot higher up the inner thigh or adjusting the position of the hands. Proper alignment focuses on maintaining a long spine and avoiding rounding of the back.