Yoga for Beginners: Half Lotus Pose

01/19/2010 | 12:00 AM

Half Lotus pose, or Ardha Padmasana, is a beginner's posture whose origins can be traced back to ancient India. Ardha Padmasana is one of the most important yoga postures, and its practice is recommended in conjunction with meditation and breathing exercises. This posture is good for the abdomen, spine and pelvis, and acts as a massage for the nerves in the lower body. Ardha Padmasana increases blood-flow throughout the body and tones all the major muscle groups.

Directions:

Sit on the ground with your head and spine straight. Extend your legs forward with your heels touching.
With the help of your hands, place your right foot on your left thigh with the sole facing upward.
Bend your left leg and place it under your right leg so that your left sole is under the right thigh.
Touch the thumb of each hand to its index finger at the tips to form a circle. Keep the other three fingers straight.
Rest your left hand on your left knee and your right hand on your right knee, palms facing upwards. Keep your arms straight at the elbows.
Remain in this position with your eyes closed for about 1 minute.
Repeat the above steps with your left foot on your right thigh and your right foot under your left thigh.