AR
Ardha Padmasana
अर्ध पद्मासन
Beginnerseated
Target Muscles
hip rotatorship adductorskneesankles
Benefits (5)
- + Prepares for Padmasana
- + Opens hips gradually
- + Excellent meditation posture
- + Calms the mind
- + Accessible half-lotus alternative
Avoid If (3)
- - Knee injuries
- - Ankle injuries
- - Hip injuries
About
Ardha Padmasana (Half Lotus) is a seated meditation pose with one foot on the opposite thigh — the gateway to full Padmasana.
Step-by-Step Instructions
1
1. Sit in Dandasana.
2
2. Bend left leg, left sole against the right inner thigh.
3
3. Bend right leg, place right foot on the left thigh.
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4. Right knee toward the floor — do not force.
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5. Spine erect, shoulders relaxed.
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6. Hands on knees — Jnana Mudra or Chin Mudra.
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7. Eyes closed or half-open.
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8. Breathe naturally and deeply. Hold 1-5 minutes.
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9. Switch legs (right underneath, left on top).
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10. Rest in Dandasana.