Benefits and how to do the semi-lotus pose

If you love the lotus pose but have a hard time doing it, the semi-lotus pose will be a great alternative.

Half-lotus posture or half-full lotus position is called Ardha Padmasana in Sanskrit. This is a yoga pose you can practice meditation if you feel uncomfortable with the lotus pose.

Lotus pose is one of the best meditation practices. However, this pose requires you to have flexible hips to reduce stress on the knees. However, to achieve that is a long process and on the journey to conquer, there will be preparatory postures to create the foundation for the body. The first preparatory pose that you should practice is the perfect sitting position (Sukasana), after that, you can start moving into the semi-lotus position.

Benefits of the semi-lotus pose

The semi-lotus pose is often a great alternative when the practitioner is unable to do the lotus pose

Ardha Padmasana pose can bring a lot of benefits to the body. This pose not only helps stretch the muscles around the pelvis, legs and ankles, but also increases flexibility and flexibility for the gluteal muscles. In addition, this pose also helps:

  • Stretching the bones of the feet, supporting the treatment of sciatica
  • Stretch and open your hips to increase flexibility to progress to more advanced poses
  • Balances mind, increases concentration, helps to relax physically and mentally quickly
  • Bring calm and prepare for meditation
  • Stimulates the digestive system and massages the abdominal organs
  • Reduce waist fat, support weight loss
  • Relieve back pain

How to do the semi-lotus pose?

To do the semi-lotus pose, you can:

  • Start by sitting on a yoga mat in an easy sitting position with your feet crossed and feet underneath.
  • From an easy sitting position, use your hands to bring your right foot over your left calf with the sole of your foot facing up.
  • Adjust the right foot as high as possible on the left thigh. You can use your hands to put your feet in the correct position. Ideally place the top of the right foot in the left hip crease
  • Place your left shin comfortably on the floor in a cross-legged position
  • Keep your back, neck and head straight while doing this. Hands can be placed on lap with palms facing down
  • You can close your eyes or focus on a certain point
  • Breathe at least 10 times, then switch sides.
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Some common mistakes

Although the semi-lotus pose is a basic and simple yoga pose, when practicing, you also need to keep in mind some of the following common mistakes:

Forcing the body to perform the pose

The purpose of this pose is to calm the mind for meditation. If you feel tension in your knees and hips, switch to an easy sitting position until your body is ready.

Don’t care about the breath

You should inhale and exhale deeply through your nose while performing this pose. This will promote a meditative state.

Do not change legs when exercising

Remember to switch legs during the exercise and give each side equal time

Some notes when performing the movement of selling lotus flowers

The semi-lotus position requires the hips to have a certain amount of flexibility in order to feel comfortable doing it. If you can do it, you will go further in your practice. If your knees stick out when you cross your legs, sit on a blanket or two to raise your hips or place a folded blanket below your knees. Once you have mastered the semi-lotus pose, move on to practicing the lotus position.

Pose selling lotus

In addition, if you have the following problems, you should avoid doing Ardha Padmasana:

  • Chronic or acute knee or hip injury
  • Sciatica or bone infection
  • Feel the body in pain

You should also practice other yoga movements before meditating in the semi-lotus position to avoid feeling stressed. If you are new to exercise, start with a short time, then gradually increase according to your ability.

If you are wondering if it is safe for you to practice the semi-lotus pose, consult your doctor before practicing and always practice under the supervision of a professional yoga teacher. Do not overexert yourself when practicing Ardha Padmasana. Don’t push yourself over the limit. Only go as far as your body allows.

Above is some basic information about selling lotus movements that has collected. If you want to learn more about the benefits and techniques of performing this pose, connect with a professional yoga teacher through the application for specific instructions.

Reference source

How to Do Half Lotus (Ardha Padmasana) in Yoga Accessed: 11/29/2020

How to Do Ardha Padmasana & What are its Benefits, Precautions? Date of access: 11/29/2020

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