Login or register to view full classes!
Half Lotus Pose - Ardha Padmasana Buy Download Now
Like it Dislike it
Description
Duration:
0:04:40
Description:
If you’re not at the stage of full lotus pose yet then this posture is a good warm-up to get you there. For this pose you will want a cushion or folded blankets To get into the pose sit on the floor, or on a cushion or folded blankets in easy crossed legged position. By sitting on a cushion the hips are elevated above the knees which will help to get the knees to the ground and create more stability. Take a hold of your right foot and place the outer edge of the foot high onto the groin of the left thigh so that the sole of the foot is facing upwards. Roll the right hip in by bringing the knee in to face almost forward. Leave the left leg tucked under the right knee. Be careful not to strain the knees or ankles. If the padmasana knee doesn’t reach the ground you can support it with a cushion or blankets underneath it. With time the muscles of the legs will become more flexible, the knee and ankle joints will get stronger and you will be able to sit comfortably and still for longer. If you have persistent knee problems, omit this posture until the situation improves. For minor knee issues it can be beneficial to insert a stick or a folded strap into the fold behind the knee. This can help to relieve pressure that may cause pins and needles. Remember to alternate which foot is on top each time you sit so that you can maintain balance in the body. You will find you have a natural tendency to go to one side over the other. Be mindful of this and change it up. Rest the hands in the mudra of your choice. [Thumb nail pop ups of different options on screen here] Now draw down through the ischium bones, extend the trunk of the body straight up so that the spine is erect. Take the shoulders back to open the heart centre and allow the chest to puff a little. Seal the energy in at the solar plexus so that the ribs come in and provide more support for the lower back. Lower the gaze, elongating the back of the neck, softly close the eyes …. soften the jaw. Now without changing anything, relax and shift your awareness now to your point of concentration. In this half version of Padmasana all the same benefits of the full lotus are achieved at a reduced level so the nervous system becomes relaxed, the breath slows, muscular tension is decreased, blood pressure can reduce and digestion is increased. If you feel yourself slouching, ground back down through the ischium bones and lengthen the spine. Bring the crown of the head back into alignment with the pelvic floor, letting the head tilt in a gentle bow so that both sides of the neck are of equal length. Breathe here and return your awareness back to the guided instruction. Each time your attention wanders, re align the body, re focus the mind and breathe yourself back to focus on the task at hand. Be here now. Being present in during each moment of your practice on your cushion will enhance the changes you experience in everyday life off your cushion. Once your meditation is finished, deepen your breath and when you are ready open your eyes. Now stretch your legs back out into dandasana. If the circulation in your legs has been restricted, shake some life back into them before standing up and then take this stillness into your movement throughout the day.
Ask Discuss Comment (0)
Please Sign In or Register to make a post.
Workshop video
  • How to Sit
    There are many different postures in which you can sit during the meditation part of your practice and you will find that as you ground into your practice you will ...
  • Mudras – Hand Positions
    Mudras are a fundamental form of yoga practice. The word Mudra means “gesture” as if in spiritual gesture and “seal”, as if in to create an energetic seal of authenticity. ...
  • Open Palm Mudra
    If you’re just starting out and even if you just feel like it, it is perfectly acceptable to just lay your hands on your thighs with your palms facing up ...
  • Chin Mudra to Jnana Mudra
    To create this mudra, touch the tips of the thumb and index fingers of each hand together to join as a zero. Let the other fingers remain straight but relaxed. ...
  • What to do with your Eyes
    The guided meditations you will partake in here are written and designed to compound the work you have done in your physical yoga practice and to prepare you to respond ...
From Our Members
  • Yoga for Pregnancy Second Trimester
    In the second trimester of pregnancy, women typically have more physical energy, than in the other trimesters, they have adjusted mentally and emotionally to the changes in their bodies, and ...
  • Yoga for Confidence
    This sync is are for those days when your confidence is low, or when you need to boost your confidence for an important event. It incorporates; gentle shoulder openers, to ...
  • Grom 10 Yoga for surfers
    This set of shoulder work will help you learning how to work the muscles in the arms all together and just individually. This will help keep the shoulders and chest ...
  • Yoga for Multisport 11
    This set of poses for multi sport athletes will help open the Hamstrings, hips, hip flixors and the lower back . Remember to keep drawing the shoulder blades down the ...
  • Yoga Snack 4
    This beginners yoga snack helps to strengthen the core. We start off with opening and strengthening the shoulders and then move to core strengthening work.where in the third movment the ...
  • Yoga Snack 9
    This yoga snack has eight standing poses and finishes with a couple of seated forward bends. This set of poses is good for helping open and lengthen your lower back, ...
  • Short Summer Yin Practice
    This is for those not so lazy days of summer, when time is short and nerves are frayed. This short sequence will cool the body, calm the mind and nourish ...
  • Max Relax & Rejuvenate
    This Beginner Sync focuses on relaxation and opening yourself up to receive inspiration for the day.
  • Surf for Paige
    This is a basic set of 15 poses that you can try in the morning before heading out the door should set you up for a good day. It is ...
  • Short Form
    short lenth
  • Pregnancy Yoga for Beginners Weeks 25-26 Wednesday
  • Tuesday Challenge
    <p>Challenge yourself after a day at the office. Strengthen and lengthen all over. Focus on core and opening up the hips flexors and quadratus lumborum.</p>
  • Pregnancy Yoga Snack for Fatigue 1
    <p><span style="background-color: #f2faff; font-family: Arial, Helvetica, sans-serif; font-size: 12px; text-align: justify;">Reclining Bound Angle Pose Well Supported&nbsp;</span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px;">with full introduction 10min hold. If you don't have ...
Security Verified Seal
Business Verified Seal