Seated Poses


Ardha Padmasana (Half Lotus Pose)

Half Lotus Pose

Level: Intermediate

Ardha = half. Padma = lotus.

GREAT CARE is necessary in approaching Padmasana (Lotus Pose) and its variations, as it can be extremely stressful to the knees. With proper care, however, it can be a great tool for the opening of the hips, for lengthening the hip flexors and for stabilizing the sacrum.

Organizing the Pose

    • Come into Dandasana.
    • Take hold of the right inner thigh with the right hand and, keeping the right leg soft, drag the foot in. Place the right ankle on the left thigh above the knee.
    • Take the calf and gently roll the calf out to open the knee joint.
    • Take the top of the thigh and roll it all the way out.
    • Take hold of the ankle and draw the heel in towards the navel. Let the thigh extend out to the side.
    • Keeping the heel in towards the navel, lengthen the thigh out from the hip out through the knee and bring the thighs towards parallel.
    • Place the ankle on the top of the thigh and not just the foot.
    • Either keep the left leg extended and rest the right knee on a block or a blanket, or, if you are able, bend the left leg and rest the right knee on the left heel. Hold this position.
    • Exhale and release the legs back to Dandasana (Staff Pose).
    • Repeat on the other side.