Half-Lotus Pose, Ardha Padmasana
If the full Lotus posture is too difficult, start with Ardha Padmasana, or Half-Lotus. This pose lets you enter into a similar body position and meditative state as the full lotus but without the stress on your knees. It’s great for beginners or anyone having trouble with the full version. Ardha Padmasana stretches the connective tissues in the joints of the hips, knees and ankles. Regular practice of Half-Lotus prepares the body to eventually sit in full Lotus.
Steps:
- Sit on the floor in a simple, cross-legged seated position (i.e. “Indian style”).
- Using your hands, pick up your right foot and place it into the crease where the left leg meets the torso. The bottom of the right foot will rotate up toward the sky, and the right heel will gently press into the lower pelvis.
- Close your eyes and meditate quietly on your breath as you sit in Ardha Padmasana for a minute or so.
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As you sit, rest your hands in your lap, one on top of the other, palms facing up. Or, just like with the full Lotus position, you can experiment by resting your hands on your knees in “gyan mudra” (palms face up, right hand on right knee, left hand on left knee, thumbs lightly touching the first fingers). Gently hold an intention in your mind for your hips, knees and ankles to relax and become more open. Notice where you may be holding tension in these joints, and if you’re able, breathe and allow them to relax any amount.
After a minute or so, or if the posture becomes uncomfortable before then, straighten your legs and shake them out. Repeat with the other foot crossed on top.
