Yoga flow entails numerous poses and postures that put the body’s flexibility and strength to the test. Whether it’s a standing posture such as Mountain pose or a seated one like the Half Lotus pose, yoga combines many different postures to boost overall health and well-being.
Half Lotus Pose (Ardha Padmasana)
Half lotus pose is a seated pose that focuses on the hips, knees, and ankles. When translated from Sanskrit, ‘Ardha’ means half, ‘Padma’ means lotus, and ‘Asana’ means pose or posture.
While the half lotus pose could be a good challenge for beginners, it often tests your flexibility and gives the body a deep stretch that you might not be used to getting.
Half Lotus Pose Directions:
Below is a step-by-step guide to help you perform the half lotus pose:
- Start by taking a comfortable seat on the ground with your head and spine straight. Extend your legs forward with your heels touching and your toes a sliver apart.
- With the help of your hands, place your right foot on your left thigh with the sole facing upwards.
- Bend your left leg and place it under your right leg so that your left sole is under the right thigh.
- Touch the thumb of each hand to its index finger at the tips to form a circle. Keep the other three fingers straight.
- Rest your left hand on your left knee and your right hand on your right knee, palms facing upwards. Keep your arms straight at the elbows.
- Remain in this position with your eyes closed for about 1 minute.
- Repeat the steps above with your left foot on your right thigh and your right foot under your left thigh to balance out both sides.
Half Lotus Pose Variations:
It is common for beginners to experience tightness and discomfort when practicing this pose for the first time. Even if you are not a beginner, there are variations you can make to this pose that will help you practice with added comfort.
Variations to take include:
- Add a blanket or cushion under the knee for support, especially if you are having trouble reaching the floor.
- Use a wall or mounted beam to support your back.
- Use a chair if you are having difficulty due to tight hips. Practice folding your legs using one leg at a time and improve your flexibility in the process.
Benefits of Half Lotus Pose:
Half lotus pose gives the body and mind a numerous amount of health and benefits that will not only benefit you now but also as you age.
The many benefits of the half lotus pose include:
- Opens up the hips
- Stretches the knees and ankles
- Induces relaxation
- Improves blood circulation
- Enhances flexibility
- Reduces feelings of stress, anxiety, and depression
- Alleviates pain from menstrual cramps
Half Lotus Pose Precautions:
As with different exercises, it is always recommended to consult your doctor before trying out new workouts, especially if you suffer from any chronic conditions or are recovering from any injuries.
Half lotus pose should be avoided under the following circumstances:
- Chronic injuries, especially to the hips, knees, and ankles
- Reduced flexibility
- Extreme discomfort experienced while performing the pose
- Inflammation in and around the hips, knees, and ankles
1. How can you perform the half lotus pose?
Half lotus pose is excellent for stretching the knees and ankles. By following the instructions above, you will be able to master the technique of performing the half lotus pose.
Updated by Siya Rajan on 06/17/2018
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YogaOutlet.com. (n.d.). How to Do Half Lotus Pose in Yoga. Retrieved from https://www.yogaoutlet.com/guides/how-to-do-half-lotus-pose-in-yoga