Seated Half Lotus

Seated Half Lotus Pose , or Ardha Padmasana , is a meditative yoga pose that helps open the hips and strengthen the spine while providing a sense of calm. It is a preparatory position for full Lotus and is easier on the knees and ankles , making it more accessible to beginners.

Correct Technique

How to perform Seated Half Lotus Pose:

1. Sit on the mat with your legs stretched out in front of you.
2. Bend the right knee and place the right foot on the left thigh, near the groin.
3. Keep the left leg extended or bent under the right leg.
4. Sit with a long back, relax your shoulders, and rest your hands on your knees or in your lap.
5. Hold the position for 5-10 breaths , and repeat on the opposite side.

Common Errors

• Tight hips: If the hips are stiff, use a block or pillow under the hips for extra support.
• Discomfort in the knees: Avoid forcing the foot up onto the thigh if it causes pain. Hold it in a more comfortable position.

Modifications and Variations

• Using a block: If maintaining balance is difficult, sit on a block to elevate your hips and reduce the strain on your knees.
• Deeper Version: When flexibility allows, try full Lotus Pose (Padmasana) by placing both feet on opposite thighs.

Repetitions and Sets

Hold the position for 5-10 breaths on each side. Use it as a meditation position or as part of a longer yoga practice.

Breathing techniques

Breathe in deeply and calmly through your nose while maintaining an upright back. Exhale as you relax your shoulders and face to achieve a deeper sense of calm.

Visual Tips and Angles

Watch this video for a detailed walkthrough of the Seated Half Lotus Pose:

The video shows correct technique and gives tips on how to master the Half Lotus with comfort and stability.