Half Lotus

Ardha Padmāsana

Read what the gnome says

Half Lotus! Sit and place one foot on the opposite thigh, the other foot under the opposite knee. Spine tall, hands on the knees. Don't force the knee; the hip must open, not the knee. Sit on a cushion. Breathe, then switch. Gentle gnome.

Works on Hip rotators · Spinal erectors

How to do it

1. Sit tall and fold one leg in under the opposite thigh.
2. Place the other foot on top of the opposite thigh, sole facing up.
3. Rest the hands on the knees, lengthen the spine and breathe; switch the leg on top.

Common mistakes

• Don’t force the foot up: raise the seat first.
• Don’t twist the knee: the hip does the work.
• Don’t round the lower back.

Benefits

• Steadies the breath and the mind.
• Builds a comfortable, tall seat.
• A quiet start or end to a practice.

Take care: Sit on a cushion or block so the hips sit above the knees. Switch legs or change position if anything goes numb.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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