Ardha Padmasana is a sitting meditation pose. The name Ardha Padmasana is derived from the Sanskrit and in English is known as Half Lotus Pose (Ardha = Half; Padma= Lotus; Asana= Pose/posture). As you can guess from the name that Ardha padmasana is the incomplete or the half version of Padmasana (Lotus pose/Full Lotus Pose).
Experts recommend the beginners to practice this yoga asana before Full Lotus Pose (Padmasana). Many intermediate level yoga practitioners also facing difficulties to perform Full Lotus Pose because it requires open hips in order to reduce strain on your knees. Due to lack of flexibility in the pelvic area, you start to feel pain/stress on your hip, knee or ankle area and you will not able to continue Padmanasana for a long period of time that’s why you should start with Ardha padmasana then slowly move to the padmasana.
This asana allows the body to remain still for a long time so that the mind can focus which is very essential for meditation. This posture is practicing world-widely for Breath Control, improve Concentration, Meditation and activation of Kundalini energy. Regular practice of this asana will help you to create greater awareness and mindfulness.
Benefits of Ardha Padmasana (Half Lotus Pose)
- It relieves stress and anxiety.
- Provide a calming effect on your mind and body both.
- It helps to awaken Kundalini energy.
- Opens your hips and increase flexibility in your pelvic area.
- Decrease muscular tension.
- It also stretches the piriformis, which is helpful if you have a sciatica problem.
- Improve the function of your digestive system.
- It helps to improve focus and memory power.
- Good pose for long term meditation and pranayama.
Steps for Ardha Padmasana (Half Lotus Pose)
- First, you have to sit on the floor comfortably. Then stretch out both of your legs in front of you.
- Now bend your right leg from your knee and place it on your left thigh, close to your groin.
- Then bend your left leg from your knee so that the foot touches the inner thigh of the opposite leg (right leg).
- Erect your spine and keep your head straight.
- Place your hand on your knees in a mudra position.
- Stay in this position and slowly close your eyes.
- Concentrate on your breath. Inhale deeply and exhale slowly.
- Meditate in this position as long as possible. But as a beginner, you should do it at least for 10-20 minutes regularly.
- If you feel pain then slowly step by step release the pose and come into your initial position.
Tips and Precautions
- Release any kind of strain from your legs during the practice. Otherwise, it could hurt your ankle.
- Interchange the position of your legs and Breathe properly.
- Perform every step slowly and carefully. Don’t rush otherwise it could damage tissues of the joints of your knee or hip. So be careful.
- Keep your back and head straight during the practice.
- Try to focus on your breath or you can chant ‘OM’ and focus on it.
- As a beginner, you should start with Sukhasana (Easy Pose) if you are feeling uncomfortable in Ardha Padmasana (Half Lotus Pose).
- Avoid this asana if you are suffering from any kind of knee, hip or ankle problem.
- It will be good to perform any kind of yoga under the guidance of experts/ yoga coach.
- Keep 3-4 hours gap between your meal and practice.
- There is no fix timing to do Ardha Padmasana, you can perform it in the morning or the evening. But make sure that the place is peaceful so you can concentrate easily.