Half Lotus

How to

1. Begin seated on the floor with legs extended in front of you in Dandasana (Staff Pose).
2. Bend the right knee and bring the right foot to rest on the left thigh, close to the hip crease. The sole of the foot should face upward.
3. Bend the left knee and bring the left foot under the right knee, allowing it to rest on the floor beside the right hip.
4. Ensure both sitting bones are evenly grounded and the spine is elongated, stacking each vertebra to maintain a tall posture.
5. Rest your hands on your knees, palms facing up or down, and relax the shoulders away from the ears.
6. Close your eyes or gaze softly at a point in front of you, focusing on an even and gentle breath.
7. Hold the pose for several breaths, maintaining awareness of the body's alignment and the quality of the breath.
8. To exit, gently release the legs, extend them back into Dandasana, and switch sides.

Benefits

• Enhances hip flexibility and range of motion.
• Promotes proper knee alignment and care, strengthening the ligaments.
• Provides a stable base for meditation, encouraging a calm and focused mind.
• Stretches the ankles and knees, improving joint health.
• Grounds the body's energy, fostering a sense of peace and relaxation.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher