Yoga - Ardha Padmasana

        "Ardha" means "half" and "Padma" means "lotus" in Sanskrit. Those who are unable to assume the full Padmasana posture using both legs as described above owing to the stiffness of their legs or bulky thighs may begin practicing with one leg at a time alternatively until they are able to develop the full posture. With the practice of this asana daily, they will be able to take that posture for a long time without discomfort and switch on to the full Padmasana posture after sufficient practice.

Sequence:

1. Start by sitting correctly on the carpet in Sukhasana.
2. Stretch out your legs fully in front of you, ensuring the heels are a little apart.
3. Gently fold your right leg slightly at the knee-joint. Hold your right ankle with your right hand and the right big toe with your left hand. Bend the right knee towards the floor, bringing the foot up slowly towards your body and placing it firmly at the root of the left thigh with the sole turned upwards and without changing the position of the extended left leg. The heel should lightly press the left side of the lower abdomen, and the back portion of the foot should rest on the left thigh.
4. Use your palm to gently press down the bent right knee so that it remains touching the ground.
5. Slightly fold your left leg at the knee-joint.
6. Take hold of your left ankle with your left hand and the left big toe with your right hand.
7. Bend your left knee outwards towards the floor, sliding the outer edge of your foot along the floor and drawing it gently towards your right calf.
8. Slightly raise your right thigh and place your left foot beneath your right thigh in a comfortable position with its sole turned upward.
9. The back portion of your left foot should lie straight along the floor.
10. Ensure that your left knee also touches the floor closely.
11. Place your right palm on your right knee and your left palm on your left knee with fingers close together.
12. Remain motionless and relaxed in this position as long as you feel comfortable.
13. Stretch out your legs and return to the starting position of Sukhasana slowly and without any jerks.
14. Extend your left leg first and then your right.
15. You can repeat changing the position of the legs.

Benefits:

• Performing Ardha Padmasana makes it easier to do the more difficult Full Padmasana as it makes the hip-joints, knees, and ankles more flexible.
• You may sit in this position as long as you wish and even make it a regular sitting posture.
• It is also suitable for meditation.

Amila Sulabhasana | Ardha Halasana | Ardha Matsyendrdsana | Ardha Padmasana | Ardha pavanmuktasana | Arohandsana | Bhujangasana | Chakrasana | Dhanurasana | Gomukha-asana | Halasana | Hasta Parshvasana | Hastapaddsana | Katichalana | Katishaktiasana | Makarasana | Mandukasana | Matsyasana | Mayurasana | Naukasana | Navasana | Padahastasana | Padmasana | Pagachalana | parivrtta trikonasana | Parvat Trikonasana | Parvatasana | Paschimottasana | pavan muktasana | Sarvangasana | Setubandh asana | Shalabhasana | Shashankasana | Shavasana | Shirshasana | Siddhasana | Sitting Position for yoga | Skandha katiasana | Sukhasana | Supine Position for yoga | Supta-vajrasana | Surya namaskar | Trikonasana | Uddyiana Bandha | Uttan Tadasana | Uttana padasana | Utthit padmasana | Vajrasana | Viparitakarani mudra | Vrikshasana | Yoga Mudra |