Ardha Padmasana, or Half Lotus, is a seated posture in which one foot rests on the opposite thigh while the other leg remains folded below. The pose requires hip rotation and should not be forced through the knee.
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Preparation
- Sit on a folded blanket.
- Move the ankles gently.
- Practise Sukhasana.
- Use a supported Bound Angle Pose.
Steps
- Sit with both legs extended.
- Bend one knee and place that foot beneath the opposite thigh.
- Bend the second knee.
- Support the ankle and place the foot on the opposite thigh only as high as is comfortable.
- Keep both sitting bones supported.
- Rest the hands on the thighs.
- Release slowly and repeat with the other leg on top.
Modifications
- Use Sukhasana.
- Place the upper foot lower on the opposite leg.
- Support the knees with blankets.
- Sit higher on a cushion.
- Use a chair for breathing or meditation.
Common mistakes
- Pulling the foot upward while the knee resists.
- Pushing the upper knee down.
- Sitting without enough height.
- Always placing the same leg on top.
Practice limits
Leave the pose when there is sharp discomfort, tingling, numbness or pressure inside the knee or ankle. A supported easy seat is sufficient for breathing and meditation. Learn Full Lotus from a qualified yoga teacher.