Ardha Padmasana or Half Lotus Pose
What is Ardha Padmasana or Half Lotus Pose?
In Sanskrit, ‘Padma’ means lotus, ‘asana’ means pose and ‘ardha’ means half. So translated literally, this means a yoga pose which is half of the Padmasana or Lotus Yoga Pose.
This is recommended for those who cannot perform the Padmasana Yoga (full Lotus Pose). This could be because they are beginners and their muscles are too stiff, or because their thighs or legs are too bulky.
The Half Lotus pose is one of the seated poses of yoga. Simply put, it is a pose where you sit cross-legged.
Step-by-step sequence: This seated yoga pose is more comfortable if you use a mat or blanket on the floor.
Benefits: This pose has many benefits.
In Sanskrit, ‘Padma’ means lotus, ‘asana’ means pose and ‘ardha’ means half. So translated literally, this means a yoga pose which is half of the Padmasana or Lotus Yoga Pose.
This is recommended for those who cannot perform the Padmasana Yoga (full Lotus Pose). This could be because they are beginners and their muscles are too stiff, or because their thighs or legs are too bulky.
The Half Lotus pose is one of the seated poses of yoga. Simply put, it is a pose where you sit cross-legged.
Step-by-step sequence: This seated yoga pose is more comfortable if you use a mat or blanket on the floor.
- First sit in the seated Dandasana (Yoga Staff Pose), with your legs stretched out in front, keeping your heels a little apart. Now bend your right leg at the knee joint, bringing the right foot towards your left hip. You may hold the ankle with your hands to help bend it, if it feels stiff. Bring the right foot towards the crease of the left hip. The foot should face upwards, with the back portion resting on the thigh. Press the heel slightly into the left side of the lower abdomen. Maintain a slight pressure on the right knee so that it remains touching the floor.
- Now perform the same set of actions with the left leg, bending the left knee and bringing the left foot towards the crease of the right hip. Press gently on the left knee so that it touches the floor.
- Maintain this pose for a few seconds, sitting relaxed and motionless, and then come back into Dandasana (Staff Pose). Now reverse the legs and perform the pose starting first with the left leg.
- Sit for as long as it feels comfortable. You will gradually be able to lengthen the time as your hips open up and your muscles become flexible.
- Do not strain yourself.
Benefits: This pose has many benefits.
- It opens the hips.
- It stretches and tones the muscles of the hamstring and calves, and makes them strong and flexible.
- It provides a stretch to the spine and lower back, strengthening it.
- It is also good for the organs of the abdomen. It tones them and improves their function.
- Because this yoga pose relaxes and calms the mind, it is very good as a step towards meditation.
- By making the muscles more flexible, it helps you perform the more advanced Padmasana (Lotus Pose).