Half Lotus Pose – Ardha Padmasana

Before I start working with a new client, one of the important things I do is take a survey. Based on which, I get enough information that will help me a lot in my future work with that client.

Within that survey, there is also the question, “What motivates you to choose yoga?”

Over the years, my clients have given different answers to this question. However, a number of clients have stated in response to this question that they want to master the Lotus pose.

If your answer is the same as theirs, this is the article for you. In this article, you will learn how to prepare your body for entering the Lotus pose with the help of the Half Lotus pose.

If even getting into the Half Lotus pose is a challenge for you right now, don’t worry; you’ll discover what preparatory movements and poses you need to practice to get into the Half Lotus pose.


Ardha in Sanskrit means half, Padma means lotus, and Asana means pose.

Half Lotus pose is practiced during meditation or when practicing asanas where the legs can be in that pose. For example, asanas that involve stretching the neck, shoulders, and arms or asanas that concern the strengthening of the eye muscles and nerves.

While practicing this asana, you are working on activating and balancing your root and sacral chakras.

The elements that are associated with this asana are water and earth.

According to ancient yogic texts, the Half Lotus pose belongs to the group of beginner poses. However, despite the fact that the Half Lotus pose is much easier than the Full Lotus pose, it is still very challenging for most people today.

The main reason why this is the case is the sedentary lifestyle that most people practice which causes their hips to close. Insufficient mobility and closed hips are the main reasons why the Half Lotus pose and the Full Lotus pose are impossible for most people.


The Half Lotus pose means that your back is fully stretched while in this pose. Allowing your back to bend forward will hinder your ability to perform the pose.

In the starting pose (Dandasana), you sit on the yoga mat with your back completely straight and your legs extended.

Place your right foot on your left thigh in this pose. Tuck your left foot beneath your right knee. Your left foot should provide support for your right knee.

If there is space between your left foot and right knee, you can place a blanket or pillow in between. In this way, it will provide you with the necessary support for your right knee.

If the space between your feet and knees is too large, it is an indication that your body is not yet ready for the Half Lotus pose. Don’t worry! In the rest of the article, I will show you the poses and movements that will allow you to prepare your body for the Half Lotus pose.

If you are only practicing the Half Lotus pose, try staying in the pose for one minute. After that, change the position of your legs (place the left foot on the right thigh and the right foot under the left knee).

If the Half Lotus pose is challenging for you, try practicing the Easy pose (Sukhasana).

It is an asana that gently opens your hips, stretches your knees and ankles, and strengthens your back.

The Easy pose involves crossing your legs. If you feel that it would be easier for you to stay in this pose with your back against a wall, practice this pose using the wall as a support for your back.

If performing the Easy pose is currently too hard for you, I advise you to practice the Goddess Squat pose (Utkata Konasana). You can practice the static and dynamic variations.

In the static variation, try to stay for one minute.

In the dynamic variation, you fully straighten your legs at the knees. Through inhaling, you straighten your legs. Through exhaling, you return to the Goddess Squat. Try to do ten repetitions.

In addition to the Goddess Squat pose, you can also practice the Head-to-Knee pose (Janu Sirsasana). With this pose, you will give a fine stretch to your groin and hamstrings.

So, if you want to master the Half Lotus pose, practice the Easy pose first. In case the Easy pose is challenging for you right now, practice the Goddess Squat pose (both variations) and Head-to-Knee pose.

When you can stay in the Half Lotus pose for at least one minute without feeling a tension in your hips, legs, or back, your body is slowly preparing for the Full Lotus pose.


With regular practice of the Half Lotus pose, you will finely stretch the muscles of your pelvis, legs, and ankles.

It will strengthen your knees and ankles and, at the same time, relieve tension in your knees and ankles.

You will achieve the flexibility in the muscles of the glutes and hips which is necessary to practice this pose without any tension.

This pose is often advised as a regular practice for people who are suffering from sciatica.

The regular practice of this asana will establish a proper blood circulation to the organs inside the abdominal cavity and to the lumbar region.

Certainly, the Half Lotus pose will improve your posture and calm your mind.

Do not practice this asana if you have recently had an injury or surgery to your ankles, knees, groin, hips, or lower back.


Experience has taught me that people get hurt during yoga practice, mostly during the practice of the so-called beginner’s asanas.

Bearing this fact in mind, I ask you not to force the practice of the Half Lotus pose if you find that it is currently challenging for your body.

Instead, practice the three asanas I have pointed out in this article. In this way, you will progress in a safe manner, and your body will prepare through these asanas to perform the Half Lotus pose.

Yes, it will take a period of time to get your hips, groin, and hamstrings ready for the Half Lotus pose. But I’m sure that you won’t injure yourself in the process and you will enjoy and be happy with your progress.

About the author

Urosh Martinovic

Urosh Martinovic is a yoga and mindfulness teacher. He has experience in more than 7,000 guided classes. His work includes 1 on 1 online classes and workshops. Uros is a founder of holistic portal for Balkan Moja Solja Joge (My cup of yoga).