Half lotus pose (Adha Padmasana in Sanskrit) is a seated pose that is used in yoga, meditation and pranayama breathing exercises. This pose is often used by beginner and intermediate level students who are unable to comfortably sit in full lotus pose.
However, even some advanced students use half lotus for meditation, if they find it more comfortable to maintain this posture. Half lotus pose is performed seated on your yoga mat. A folded blanket or meditation cushion can be used if sitting directly on the mat is not comfortable or for meditation when you will be seated for a length of time.
Half lotus pose is a hip opener that is beneficial for improving flexibility in the hips. It is also helpful for improving posture. Sitting in this pose during meditation offers calming benefits for the mind and body and helps to turn the focus inward.
To move into this pose, sit tall with your spine fully extended. Extend the legs in front of you into staff pose. From staff pose, bend the right leg and place your foot on your left thigh. Move the left leg under the right leg with the left calf and foot resting on the mat beneath the right foot.
Place your hands on your thighs, just above the knee. Turn the palms facing the sky and bring your thumb and index finger together to form a circle. Remain in the position for a few minutes or more, depending on whether you are practicing yoga, meditation or pranayama breathing exercises.
To get the full hip opening benefits, move out of this pose and repeat the movements on the opposite side of the body. This way both hips will open and become more flexible. For example, if you are meditating, switch sides half way through your practice.