Ardha Padmasana (Half Lotus Pose): Steps, Benefits, Precautions, Variations

Image: Canva

Sanskrit pronunciation Ardha Padmasana
that means Ardha = Half / Padma = Lotus / Asana = Pose
Pose kind Sitting, meditative
Pose degree Beginner Pose
Concentrated muscle mass Piriformis muscle mass, thighs, pelvic muscle mass, glutes, glutes, hip flexors
different names Ardha Kamalasana, Ardha Padmasana, half lotus pose,

Information from Ardha Padmasana

Ardha Padmasana is a seated cross-legged yoga posture. In preparation for the complete lotus pose, this pose is taken into account the perfect for freshmen. It opens the hip joint to make the decrease physique versatile for lengthy sitting in meditation.

However, the Padmasana is a very powerful pose among the many 4 poses prescribed for Japa and Dhyana in Hatha Yoga Pradipika. Ardha Padmasana, nevertheless, will not be separate from the primary “Padmasana” pose. It advantages in the identical method as a sophisticated sitting posture.

Ardha Padmasana could be very straightforward to get to. It assumes you set one foot on the other thigh and easily preserve one other curved leg beneath your hips.

Ardha Padmasana that means & illustration

Ardha Padmasana is a Sanskrit time period by which "Ardha" means "half", "Padma" means "lotus" and "Asana" means "pose". One leg place in Ardha Padmasana seems like a lotus flower petal whereas one other leg is just hidden beneath. The place of the legs is just like a lotus flower with a petal, therefore it’s known as the Half Lotus Pose.

A blooming lotus flower with its petals represents purity, enlightenment, self-regeneration and rebirth. Meditation in Ardha Padmasana cuts the skin world out of your consciousness and insists on sensory organs to redirect the vitality inside your self.

The follow of Ardha Padmasana jumps the consciousness into the upper state and prepares to hitch the trail of enlightenment. In this manner, Ardha Padmasana regenerates the practitioner themselves, thereby purifying their soul to information the non secular path.

Exercise information

half lotus poseImage: Canva

Through the next steps, practitioners can research and be skilled within the secure follow of Ardha Padmasana one after the other.

Contraindications to Ardha Padmasana

The use of Ardha Padmasana will not be beneficial for power knee and hip accidents. Avoid this asana even when you have inflammatory knee illness. Practitioners with extreme sciatic nerve don’t do that asana longer or ought to resort to the expertise of ache.

Preparatory poses

Before coming to Ardha Padmasana, a practitioner is beneficial to undergo the next pose with a purpose to get extra opening within the hips.

Ardha Padmasana (half lotus pose) steps

You can do Ardha Padmasana on a yoga mat, carpet, or gentle floor. It is beneficial to do it on the finish of a yoga session. If not, enough warm-up yoga is required earlier than practising Ardha Padmasana.

  • Start by coming to Dandasana. Keep your legs, backbone, and neck straight.
  • Now bend your proper leg, seize your foot with each fingers and place it within the left hip fold in order that your proper sole is dealing with the ceiling.
  • After that, slide your left leg and place it beneath your proper thigh the place the left ankle presses towards the best internal thigh. Both of your legs stay crossed.
  • Now lengthen your backbone to straighten your again and neck. Roll your shoulders up and place your fingers in your respective knees, with the crown of your head additionally dealing with the ceiling.
  • From right here, shut your eyes or you possibly can preserve them open and breathe slowly and deeply. Now maintain the pose upright for a couple of minutes, then swap legs to finish the train.

Follow up poses

According to Ardha Padmasana, follow-up poses ought to be carried out in order that blood circulate to the legs and decrease physique muscle mass will not be restricted.


  • Practitioners who expertise ache when bending their knees and decrease again from sitting longer ought to let go of the Ardha Padmasana pose instantly.
  • To place the best foot on the left hip fold, practitioners ought to create a convex curve of their backbone to make room for the leg that leaves the ground.
  • In the top place, keep away from urgent your foot in your thighs. Keep your legs free as it will stop stress in your calves and thighs.

Tips for freshmen from Ardha Padmasana

  • In Ardha Padmasana, practitioners with a excessive BMI index or an overweight physique could have problem conserving their ft on each thighs. So placing a block beneath every thigh might help.
  • In the situation of the delicate hip bone, extended sitting in Ardha Padmasana turns into painful. To eradicate this, one ought to place a gentle blanket beneath the hipbone.
  • If you retain the backbone upright on this asana, the chakras shall be aligned in a line. This is critical in order that the Prana is affected by deep and sluggish respiration. If you possibly can now not maintain your backbone upright, it is best to sit towards the wall. This shifts the main focus to respiration moderately than sinus alignment.

Ardha Padmasana variations

Parivrtta Ardha Padmasana and Baddha Padmasana are variations of the primary Ardha Padmasana pose. To expertise challenges, practitioners can undergo these asanas individually.

1. Parivrtta Ardha Padmasana (Twisted Half Lotus Pose)

In Parivrtta Ardha Padmasana, the higher physique is rotated in a single course whereas each fingers stay outdoors the identical facet knee for a deeper rotation. The legs are held just like Ardha Padmasana.

Come into the ultimate place of Ardha Padmasana. Put your one hand (say proper) simply behind your again and produce your left hand outdoors of your proper knee. Exhale and rotate deeper in the best course. Look at your proper shoulder as you keep the pose.

2. Baddha Padmasana (certain lotus pose)

baddha padmasana - bound lotus poseSource: Shutterstock

Start by sitting in Padmasana along with your proper leg resting in your left thigh whereas your left leg rests in your proper thigh. Bring them nearer to the hip line and seize your proper foot along with your proper hand behind your again. Now grasp the left foot behind your again along with your left hand. Care right here with an upright again and neck.

In Baddha Padmasana the legs fold into Padmasana and each fingers attain out each ft from behind the again. While in Ardha Padmasana each legs are on high of one another and the fingers are positioned on the respective knees.

Therapeutic use

Practicing this pose in sure bodily circumstances might help alleviate the situation. Here are some therapeutic makes use of of Ardha Padmasana;

  • Ardha Padmasana stretches the infected piriformis and glutes, pushes towards the sciatic nerve and causes ache. This stretch loosens the muscle mass in query, thereby relieving sciatic ache.
  • The incapacity to calm down the pelvic ground muscle mass results in stress. This leads to a hypertonic pelvic ground, which ends up in constipation, painful intercourse, urgency, and pelvic ache. Therefore, the Ardha Padmasana follow stretches the pelvic muscle mass and the groin space to extend flexibility.

Ardha Padmasana advantages

Regular follow of Ardha Padmasana improves numerous bodily, emotional and psychological features of the practitioner. Below are a few of the advantages you’ll get from the follow.

1. Improves the respiration charge

According to at least one research, practising Ardha Padmasana stimulates the areas of the medulla oblongata within the mind that management the extent of CO2 within the liquor (cerebrospinal fluid). If the CO2 content material is excessive, this area sends the message to satisfy the O2 requirement or to extend the breath per minute. Therefore improves the respiration charge.

2. Reduces hypertension

Regular follow of Ardha Padmasana improves respiration capability. This results in higher blood circulation within the physique. The coronary heart muscle mass work rhythmically for a set time period. This strengthens them, which permits the center to pump extra blood with much less effort and thus much less drive on the arteries. Ultimately reduces hypertension.

3. Reduces stress and nervousness

It has been proven that interleukin-Four ranges elevated and interferon gamma ranges decreased throughout stress. According to one of many research, a daily hatha yoga follow like Ardha Padmasana helps handle these mobile ranges to cut back stress.

4. Correct the alignment of the backbone

Sitting for lengthy intervals of time compresses the discs in your backbone and may result in untimely degeneration, resulting in power ache. The follow of Ardha Padmasana frees the compressed disc in your backbone. Hence the right alignment of the backbone.

5. Establish mindfulness

Meditation in Ardha Padmasana led to a deep state of focus. This creates a cycle of internal ideas, feelings, and bodily sensations throughout the practitioner. This causes the exterior sensation reminiscent of sight, contact and sound to be perceived subtly. Ultimately, a deepened mindfulness is established.

6. Balances totally different chakras

Sitting upright and respiration slowly and deeply helps the Prana Shakti to circulate constantly via the refined channel. This balances the sacral or swadhishtana chakra and the basis chakra or the muladhara chakra. This permits creativity, motion and copy for the practitioner, offers grounding and assist, and helps lay the inspiration in your life.


Ardha Padmasana is an efficient different to meditation follow for the practitioner who can’t purchase Padmasana. So it may be simply practiced by the totally different age teams.

It balances chakras, improves flexibility within the decrease physique, manages stress and creates mindfulness within the practitioner.


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