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Awake & Evolve: Cycle 3 – Half Bound Lotus Pose Focus

The third cycle of Awake & Evolve workouts builds strength and endurance in the lower body, with brief meditations to calm the mind and relieve stress.

Mindith Rahmat

Written by Mindith Rahmat Last updated on December 13, 2012

Half Bound Lotus Pose

Shift your weight onto your left foot and bend your right knee up toward your chest.

Raise your right foot up and gently bring your right heel into tree pose.

Hold onto your right foot with your left hand. If you wish to go deeper in the pose, lengthen up through your spine and grab your right big toe with your right hand.

Find a “drishti” or focus point on the floor in front of you, and begin to work your balance in the pose as you slowly fold over.

As you exhale, fold over and hinge from the hips placing your left hand on the floor.

Stay in the pose for 5-10 deep breaths on each side. Repeat 2-3 rounds.

Benefits of the Pose:

  • Stretches and strengthens the hips, hamstrings, ankles, shoulders, and knees.
  • Detoxes the body internally through the liver and spleen.
  • Aids in digestion and blood circulation.
  • Calms the mind and restores an internal sense of balance.
**Contraindications:
Do not practice this pose if you have any knee/hip pain or recent injuries.
Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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