[Pose Of the Week] Begin to Open Up In Half Lotus Pose (Intermediate)

May 29, 2020May 19, 2020

0 Shares

Open your hips and advance your flexibility with Half Lotus Pose…

Half Lotus Pose (Ardha Padmasana) is an intermediate-level seated yoga pose that provides a great stretch for your hips, pelvis, legs, and ankles. It may also help with sciatica, and is good for runners as well as those who spend a lot of time sitting. It helps to promote good posture, and is also thought of as a calming and restorative pose.

Half Lotus will help you work towards achieving full Lotus Pose, and can also be used as an intermediate alternative to both Easy Pose and Lotus Pose – either for meditation or simply as part of your regular yoga practice.

To reduce strain on your knees, be sure you are fully warmed up before performing this pose. Breathe deeply throughout the pose and listen to your body, if you feel any strain, adjust the pose for comfort. Those new to this pose may wish to begin seated on a couple of folded blankets or a block to raise your hips higher than your knees. You can also place folded blankets under your knees for support.

Those with recent or chronic hip or knee injuries should avoid this pose.

How to Do Half Lotus Pose:

Begin by sitting on a yoga mat in Easy Pose, with your legs crossed and feet tucked under your legs.

From Easy Pose, use your hands to bring your right foot on top of your left calf with the sole of the foot facing upwards.

Adjust your right foot so that it is as high as possible on your left thigh. You can use your hands to encourage your foot into position. Eventually, the idea is to settle the top of the right foot into your left hip crease.

Keep your left knee bent so that the left shin rests comfortably on the floor in a cross-legged position.

Lift the crown of your head toward the ceiling and roll your shoulders away from your ears to keep the spine long. Your hands can rest on your thighs with the palms turned up or down.

Take at least 10 breaths here.

Release and set yourself up with the right foot on the bottom and the left foot on top. One side will probably feel easier, but try to do both sides whenever you sit in the pose for more than a few breaths.