Ardha = halfÂ
Padma = lotus
ARE-dah PAD-mahs-anna
Benefits
- Grounds and centers your energy
- Opens your hips
- Strengthens spine and core
- Stretches glutes and muscles around the pelvis
- Promotes good posture
Contraindications
- Hip injury or pain
- Knee injury or pain
How To
- Begin in Easy Pose (Sukhasana)
- Using your hands, lift your right calf, ankle, and foot up to stack on top of your bent left leg
- Nestle your right foot on top of your left thigh and calf
- Find a tall spine and lift your heart towards the ceiling
- Engage your core
- Find a Drishti and drop into a meditation of choice while in Half Lotus
Modify or Replace
- Sit on a blanket to lift your hips above your knees
- Rest a block under either knee if they are noticeably lifted
Sequencing Tips
Before:
- Easy Pose (Sukhasana)
- Half Pigeon (Ardha Kapotasana)
After:
- Full Lotus (Padmasana)
- Forward Fold (Uttanasana)
Teaching Cues
- Find minor core engagement by drawing your belly button up towards your face and tucking your tailbone slightly underneath you
- Ground down through your sitting bones
- Lift your heart to the ceiling
- Grow tall through the crown of your head
- Option to bring your hands to meet in prayer at heart center, Anjali Mudra
Variations
- Rest in meditation
- Chant OM a few times while seated in Half Lotus with hands in Anjali Mudra, palms rest together at heart center
- Find Reverse Namaskar in your hands and arms
Watch Out For
- Slouching of spine
- Shoulders shrugged up
- Lack of core engagement
- Strain in either ankle or foot