Ardha Padmottanasana is a soothing hip opener that even beginners to yoga can often master quickly. Here, you'll learn how to assume half lotus, which other exercises it can be combined with, and what benefits you can stimulate in this pose.
Half of the Lotus
The lotus position is one of the classic asanas in yoga and is a frequently practiced posture in all styles. It's used not only to experience the physical benefits, but also as a position in which you can meditate or perform breathing exercises (pranayama) . For Ardha Padmottanasana, place one foot on the thigh of the other and pull it close to your pubic bone.
The combination with other poses
Half Lotus doesn't necessarily have to be performed while seated, even though it's one of the classic yoga poses. You can also do it standing and use the tree poses as preparation for this balancing asana. From a standing position in Half Lotus, you can also perform a forward bend (Uttanasana) . While seated, you can decide whether to bring the other leg toward your body, also bent, or stretch it out. You can also see this in Ardha Padmottanasana: There are ways in yoga that can accommodate you individually and gently push your limits, but never exceed them.
The effects on body, mind and soul
The effects depend closely on the postures you combine with half lotus. Generally speaking, Arha Padmottanasana is always a good hip opener, activating the flow in the groin and giving you an upright and thus healthy posture. Standing, half lotus is a good exercise for your balance. This also applies to your inner balance . Combined with the forward bend, your internal organs are massaged, thus stimulating their function. In standing, the leg, which is grounded to the floor, is also strengthened.
In the psychological realm, the effect of the half lotus pose can be further intensified with pranayama or meditation. In both, you can experience harmony that allows you to find peace and carry you through the often hectic pace of everyday life. The upright posture promotes lung function, and the efficient breathing makes you calmer. At the same time, it prepares you for meditation , where your mind can calm down and your soul can recharge. Meditation in Ardha Padmottanasana is something you can also easily practice at home.
Related exercises
In Western cultures, the cross-legged position is often seen as a precursor to Ardha Padmottanasana, as in our world dominated by computers and television, we are often very inflexible in the hip area. The cross-legged position is a good exercise for consciously assuming an upright posture with bent legs and for getting used to the lotus pose. The path from half to full lotus is often not that far. The important thing is to really let go in the pose and to gradually ease into a position that may initially be uncomfortable, also with the help of breathing control. However, stabbing pain in the knee is always a sign to discontinue the yoga practice. Your yoga teachers will be happy to recommend an alternative that better suits your individual needs.
Consider contraindications for Ardha Padmottanasana
Contraindications for Half Lotus include knee problems, especially those affecting the meniscus and ligaments. If you have hip problems, you should discuss Ardha Padmottanasana with your doctor or treating physician beforehand. A break is also advisable after a hernia or appendectomy. During pregnancy, it's also important to listen sensitively to your body's specific condition. If you have foot problems, you may find that your foot is better placed on the floor than on your thigh. Just experiment and see how far you can and want to go. Every day is different.
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