Ardha Padmasana - The Half-Lotus Pose

"Ardha" means 'half' and "Padma" means 'lotus' in Sanskrit. Ardha Padmasana is half of the Lotus Pose. Those who cannot practice Padmasana can start with Ardha Padmasana and then move on to doing the full Lotus pose.

Sequence:

1. Sit erect on the mat with your legs stretched out in front of you with heels apart.
2. Fold your right leg at the knee.
3. Holding the right ankle with your right hand and the big toe with your left hand pull the right legs towards your body and place it at the root of the left thigh.
4. Keep your sole turned upwards and your right knee touching the ground. Press your right knee gently if needed.
5. Now hold the left ankle with your left hand and the left big toe with your right hand. Pull the left leg gently towards the right calf.
6. Raise your right thigh and put the left leg under it so that the left foot is under the right thigh.
7. Ensure that the left foot and left knee both touch the ground.
8. Place the right and the left palm on the right and left knee respectively.
9. Relax your whole body. You may close your eyes too.
10. Now gradually stretch out both legs in front of you returning to the initial position, with left leg first followed by the right leg.
11. Repeat the same by changing the position of the legs.

Benefits:

• Those who find Padmasana or the Lotus Pose difficult can start with this pose. It increases the flexibility of hips, knees and ankles.
• This pose is very good for meditation.