Half Lotus Pose | Ardha Padmasana | How to do and 6 Benefits

Half Lotus Pose or Ardha Padmasana

               Half Lotus Pose is also know as 'Ardha Padmasana'. This Yoga pose is the variation of Lotus Yoga Pose. Those who have less flexibility in lower body and unable to do Lotus Pose, they can try this pose. Ardha Padmasana is a cross-legged yoga posture which helps in meditation by calming the mind plus opens the hips, stretches the knees and ankles.

A women seating in Half Lotus Pose Ardha Padmasana Yoga Meditation Poses
Half Lotus Pose / Ardha Padmasana


                                  Pronunciation - ara-dha-pa-dma-sa-na
                                  Meaning - Ardha is the Sanskrit word. It means 'half'. And asana means 'Pose'.
                                  Difficulty - 1 (out of 5) depending on flexibility of legs.

How to do Half Lotus Pose?

Ardha Padmasana Steps -
  1. Sit on the floor or Yoga Mat with leg straight.
  2. Slowly fold the left leg from knee and place left foot heel on right thigh as close to navel as possible.
  3. Now fold the right leg from knee and place it under the left thigh.
  4. Take any mudra (hand gesture) and rest your wrist on the knee. I prefer Dhyaan Mudra & Gyan Mudra.
Note -
  • Your spine or backbone must be straight or erect.
  • You can change leg position, if posture becomes uncomfortable.
  • For Yoga & Meditation wear something comfortable clothes. Too tight cloths will distract you.
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  • Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too.
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Benefits of Ardha Padmasana -

  1. Ardha Padmasana helps keeps joints and ligaments flexible.
  2. This Yoga pose strengthen your lower body muscles including ankles, calf's and thighs etc.
  3. This Yoga Meditation Pose helps to calm your brain, mind and make you feel relax.
  4. This Yoga pose improves digestion.
  5. This Yoga pose stimulates the spine, abdomen, pelvis, and bladder.
  6. This Yoga pose increase awareness and attentiveness, which also helps in meditation.

Precautions of Half Lotus Pose -

  • Those who have knee-joint pain or ankle-joint pain should avoid to do Ardha Padmasana.
  • You can seat in Ardha Padmasana until you feels uncomfortable, for beginners 5-10 minutes are enough.

   Previous - Lotus Pose                                                                           Next - Vajrasana

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