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Half Lotus Pose (ardha padmasana)

Seated posture that stretches and helps to open your hips.
 

Half Lotus Pose (or ardha padmasana) is a seated pose that stretches and helps to open your hips. This pose is also useful for practicing breathing exercises and meditation. To warm up for Half Lotus Pose, you can perform Rock the Baby.
 
While Performing Half Lotus Pose, you should try to keep your knees as close to the floor as possible. You can place a thickly folded blanket under your raised knee for support if your knee feels strained in this pose. Make sure you come out of the pose if you feel any pain in your knees.
 
You can change the position of your hands to create variety in the pose. For example, you can rest the back of your hands on your thighs with the tips of your thumbs and first fingers touching or you can position your hands in Prayer Pose.
 
Use caution performing Half Lotus Pose if you have knee or hip problems.
 
Steps:
Begin in Staff Pose.
Bend your right leg and place your right foot on your left thigh, as close to your hip as possible.
Bend your left leg and slide your left foot under your right leg.
Rest your palms on your thighs.
Exhale as you press your sitting bones into the floor and point the crown of your head toward the ceiling.
Hold the pose for 5 seconds to 1 minute or as long as is comfortable for you. Then return to Staff Pose.
Repeat steps 2 to 6 for your other side.
(After performing Half Lotus Pose, you should shake out your legs to help relieve your knees and ankles.)
 
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