Health Benefits of Ardha Padmasana: Steps, Tips, and Precautions

What is Ardha Padmasana?

Ardha Padmasana is a combination of three Sanskrit words wherein Ardha means half, Padma means lotus, and Asana means posture. Hence, it is also known as the half lotus yoga pose.

In this yoga pose, one sits straight by folding the legs. The hands rest on the knees, and the ankles of each foot touch the inner corner of the thighs. The Ardha Padmasana yoga posture is ideal for meditation but has several other benefits.

What are the benefits of Ardha Padmasana? 

Flexibility and concentration of mind are the foremost benefits of practising Ardha Padmasana. The benefits of yoga performing the half lotus pose consist of the following:

One of the easiest poses to start the meditation journey with, the Ardha Padmasana yoga pose is a traditional yoga posture for meditation. The pose relaxes the body and helps you concentrate on your inner mind. Thus, performing Ardha Padmasana helps freshen the mind and boosts mental positivity.

Increases the cognitive power: The Ardha Padmasana yoga posture has cognitive power-boosting effects. This happens because the pose increases memory capability. And it helps connect the body and mind. Hence, people with concentration issues can practice the half lotus yoga pose for effective results.
 

Helps in losing weight: Ardha Padmasana boosts the body's metabolism. Hence, it is beneficial for weight loss. People on a weight loss journey can incorporate this yoga posture into their daily exercise routine for some mind-body stability and metabolism enhancement.

Helps relieve stress and anxiety: The Ardha Padmasana posture effectively calms the body. The pose helps mind-boosting hormone secretion in the brain, leading to reduced levels of anxiety and depression. However, one must practice the half lotus pose daily to witness effective results.

Helps improve the body's flexibility: Practicing the half lotus pose regularly helps increase the flexibility of the spine and the neck. Additionally, it treats faults in neck and shoulder posture. The Ardha Padmasana posture makes the lower body muscles flexible and toned by reducing excess fat in those areas.

Other benefits of Ardha Padmasana include the following:

• The yoga pose is helpful for the digestive tract and strengthens the gluteal muscles.
• It stretches the hip muscles and tones muscles in the lower body circuit.
• Ardha Padmasana yoga pose reduces sciatica and the pain associated with it.
• The yoga pose helps reduce type II diabetes as well as cardiac issues.

What are the steps to perform Ardha Padmasana? 

The half lotus yoga pose is an easy and effective yoga posture. You can avail of its benefits by following the steps for performing the yoga pose.

• Firstly, start the Ardha Padmasana posture by sitting on a flat surface. Make sure you are comfortable and use a yoga mat to sit.
• Next, place your right foot on top of your left calf muscle. You can use your hands for this step.
• And then, you can take your right foot on top of the left thigh. Take your right foot to the thigh as much as possible and try to touch your hip joint.
• Now, place your left leg under your right leg by bending it and make sure you keep your head and spine aligned while performing this step.
• Rest your hands on your knees and close your eyes to concentrate for mind and body peace.
• Try to practice the Ardha Padmasana pose for a minute and repeat the entire process with your other leg.
• The best way to recover from the Ardha Padmasana posture is to rest in the Shavasana yoga posture.

What are the tips for performing Ardha Padmasana? 

Beginners don’t have proper knowledge of performing the Ardha Padmasana yoga pose. As a result of which, they can make mistakes. Keep these tips in mind to avoid making mistakes when practising the half lotus pose:

It is important to breathe normally when practising the Ardha Padmasana yoga pose. Don't try to hold your breath when performing the posture; instead, breathe through the nose.
 

Ardha Padmasana helps calm the mind and body. Make sure you are relaxed when performing the yoga posture. Complete the exercise slowly, and don't force your body to fit into the pose.
 

Keep switching your legs when performing the Ardha Padmasana. Switch one leg on top of the other for maximum health benefits.

What are the precautions of performing Ardha Padmasana? 

You should consider the precautions of practising Ardha Padmasana for safety.

• People with chronic knee pain or hip injury should avoid performing the half lotus yoga pose.
• It is important to stop performing the yoga posture if there is any pain during the process.
• People who have disc disorders sciatica, or have undergone surgery should avoid practising the Ardha Padmasana yoga posture.

Conclusion

The Ardha Padmasana yoga pose is a simple way to enter the padmasana range of yoga postures. Its meaning translates to the half lotus pose. The asana impacts obesity, strengthens the muscles, reduces anxiety, and stiffness of muscles. Moreover, the Ardha Padmasana yoga posture is ideal for the lipid panel to reduce insomnia and the effect of cardiac issues. Most age groups can perform the yoga pose, a relaxing exercise for the body and mind.
 

It improves concentration and allows one to connect with one's soul. However, people with issues with their back leg or any injury must avoid practising the half lotus pose. They can consult a yoga or medical professional before performing the same.