Ardha Padmasana - Standing Half Lotus

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STEPS:

1.  Begin by standing with your feet together, spine straight, and arms by your sides. This is the starting position.
2.  Shift your body weight onto one leg, while keeping the other foot on the ground.
3.  Bend the knee of the foot that is off the ground and bring the left ankle toward your right hip crease.
4.  Cross your left ankle over your right thigh, placing the sole of your left foot on your right thigh as high as is comfortable. The heel of your left foot should be close to your abdomen, and the toes should point       downwards, pressing gently into the thigh.
5.  Focus on a fixed point in front of you (a "drishti") to help maintain balance. Engage your core muscles to stabilize yourself.
6.  Hand position: Choose a hand position that feels comfortable and helps with balance:
7. Option 1 (easier): Keep your hands in a prayer position in front of your chest.
8. Option 2 (slightly advanced): Inhale and raise your arms overhead, reaching towards the sky.
9. Stay in Ardha Padmasana for about 30 seconds to 1 minute, breathing steadily and maintaining your focus.
10. To come out of the pose, slowly release your left foot from your right thigh, lowering it back to the ground.
11.  Switch sides and practice Ardha Padmasana with the opposite leg crossed over the opposite thigh.

Benefits

• Improves posture and balance.
• Increases flexibility in hip joints, knees, and ankles.
• Strengthens the abdominal muscles.
• Boosts proprioception and balance.
• Stretches the hips and gluteal muscles.
• Strengthens the legs.
• Regulates the lymphatic system.

Who Can Do

Consult a doctor before beginning an exercise regime.