How to Assume the Half Lotus Pose in Yoga
The half lotus, or Ardha Padmasana, is considered an intermediate seated pose in yoga. Though it appears simple, the stress that half lotus places on your knees makes it a posture to be employed by somewhat seasoned enthusiasts of yoga. When the pose is fully realized, Ardha Padmasana can truly open the hips and lengthen the hip flexors for practitioners. And much like the more popular lotus pose, half lotus calms the brain while stimulating the areas of the pelvis, spine and abdomen. For women, this is also a great tool to ease the discomfort commonly experienced during menstruation and is believed to help with childbirth when practiced consistently throughout most of the pregnancy. Read on to learn how to assume the half lotus pose in yoga.
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Instructions
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1
Sit on the mat in staff, or Dandasana, with your legs extended out in front of you and your arms positioned at your sides.
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2
Grab a hold of your right inner thigh with your right hand and pull your right foot toward you. Once in position, move your hand to your right ankle and position it on your left thigh. Your right knee will most likely come into contact with the ground.
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3
Roll the calf muscle of your right leg out, opening your knee. Follow this movement by rolling the top of your right thigh out as well.
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4
Draw your right foot further in, bringing your right ankle to the joint of your left hip.
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5
Draw your left foot in, positioning your left ankle under your right knee.
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6
Roll your shoulders back, opening your chest, and lengthen your spine, making sure your back is straight. Hold this position for 30 to 60 seconds.
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7
As you exhale, bring your legs back to Staff and repeat Steps 2 to 6, switching your right leg for your left.
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Tips & Warnings
If you’re unable to bring your opposite foot (that which is not in Half Lotus) under your other knee, employ the use of a yoga block to support that knee.
People suffering from knee injury should avoid both the half lotus and lotus as it engages this area of the body fully.
