Ardha Padmasana

Half Lotus Pose

Half Lotus places one foot on the opposite thigh while the other leg rests below. The movement must come from the hip rather than twisting the knee.

Type: Seated
Focus: Hip Opener
Demanding ยท 7/10

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How to do this pose

  1. Assess comfortable hip rotation with a teacher before attempting the foot-on-thigh position.
  2. Support the foot and lower leg together; stop if placement requires pulling or any knee pressure.
  3. Release with both hands and extend the legs gently before changing sides.

Before you begin

Avoid with knee injury, hip pinching or limited pain-free rotation.

What you should feel

Comfortable hip opening with no knee or ankle strain.

Benefits

Explores advanced hip rotation for seated practice.

Common mistakes

Dragging the foot upward while the knee remains fixed.

Modifications

Use Easy Seated with the foot on the floor.

Prep Poses

Easy Seated; supported Bound Angle

Follow-Up Poses

Easy Seated; gentle leg extension

Related Content

Use Easy Seated with the foot on the floor.