Half Lotus
Ardha PadmasanaOne foot drawn onto the opposite thigh with the other tucked beneath, a gentler path toward Lotus. A stable meditation seat that opens the hips over time.
- 01Sit tall, ideally on a folded blanket to tip the pelvis forward.
- 02Draw one foot onto the opposite thigh, opening the rotation from the hip.
- 03Tuck the other foot beneath the opposite thigh.
- 04Let both knees settle toward the floor without forcing.
- 05Rest the hands on the knees and lengthen the spine.
- 01Rotate from the hip, protect the knee.
- 02Sit on a blanket to lift the pelvis.
- 03Switch which foot is on top between sits.
- 01Feeling the stretch in the knee rather than the hip — release and lower the foot.
- 02Always crossing the same side — alternate to keep the hips even.
- 03Rounding the lower back — raise the seat until the spine stacks tall.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.