Seated Half Lotus
Seated Half Lotus is a yoga pose that helps increase flexibility and balance, especially in the hips, knees and ankles. It is a gentler version of the classic Lotus pose, making it accessible to both beginners and advanced practitioners.
Correct Form and Technique
To perform Seated Half Lotus correctly, follow these steps:
- Start in a seated position with your legs stretched out in front of you on a yoga mat.
- Bend the right leg and place your right foot on top of the left thigh so that the foot points upwards and rests close to the hip.
- Let the left leg remain straight or slightly bent, depending on your flexibility.
- Keep your back straight and your shoulders relaxed. Rest your hands on your knees or in your lap.
Try to hold the position for 30 seconds to a minute and gradually lengthen as you feel more comfortable
Common Errors
To get the most out of **Seated Half Lotus**, avoid these common mistakes:
- Overextending the knee: Avoid pressing the knee too far down towards the floor, as this can lead to discomfort or injury.
- Crooked back: Make sure to keep your back straight and avoid bending forward.
- Tight hips: If you feel tension in your hips, you can sit on a pillow or yoga block to relieve the pressure.
Modifications and Variations
Customize the pose with these modifications if you find it challenging:
- Block under the hips: Place a yoga block under the hips to relieve pressure and provide better stability.
- Support under the knee: Use a pillow under the bent knee for extra support.
- Crossed Legs: If Half Lotus feels too intense, sit with slightly crossed legs as an alternative.
Hold Seated Half Lotus for 1-2 minutes on each side and repeat the position 2-3 times. Switch legs between reps to ensure both sides of the hips get equal attention.
Breathing tips
Focus on deep, calm breaths through the nose while sitting in **Seated Half Lotus**. Each exhalation can help relax the hips and give you more comfort in the position.