Ardha Padmasana (Half Lotus Pose): Steps, Advantages, Precautions, Variations
|Sanskrit Pronunciation||Ardha Padmasana
|Which means||Ardha = Half / Padma = Lotus / asana = pose|
|Pose Sort||Seated, meditative|
|Pose Stage||Newbie pose|
|Centered muscle groups||Piriformis Muscular tissues, thighs, Pelvic Muscular tissues, glutes, buttocks, Hip flexors|
|Different Names||Ardha Kamalasana, Ardha Padmasana, Half Lotus Pose,|
Ardha Padmasana is a sitting cross-legged yoga posture. In preparation for the full lotus pose, this pose is taken into account as one of the best for rookies. It really works on opening the hip joint to make the decrease physique versatile for lengthy sitting in meditation.
Nonetheless, the Padmasana is the foremost pose among the many 4 poses prescribed for Japa and Dhyana in Hatha Yoga Pradipika, However Ardha padmasana isn’t separate from the primary pose ‘Padmasana’. It advantages in the identical means as a sophisticated sitting pose.
Ardha padmasana may be very easy to achieve. It’s assumed by inserting one foot on the alternative thigh whereas retaining one other bent leg merely beneath the hips.
Ardha Padmasana Which means & Illustration
Ardha Padmasana is a Sanskrit time period the place ‘Ardha‘ means ‘Half’, ‘Padma‘ means ‘Lotus’, and ‘Asana‘ means ‘Pose’. One leg place in Ardha Padmasana seems like a petal of the lotus flower whereas one other leg merely will get hidden beneath. The place of legs resembles a lotus flower with one petal, so it’s referred to as Half Lotus Pose.
A blooming lotus flower with its petals represents purity, enlightenment, self-regeneration, and rebirth. Meditation in Ardha Padmasana cuts the outer world out of your consciousness and insists on sense organs to redirects the vitality inside the self.
The observe of Ardha Padmasana leaps the consciousness to the upper state and prepares to affix the trail of enlightenment. On this method, Ardha Padmasana self regenerates the practitioners, which purifies their soul to steer the non secular path.
By going by means of the next steps one after the other practitioners can study and educate themselves for the protected observe of Ardha Padmasana.
Contraindications of Ardha Padmasana
The observe of Ardha Padmasana will not be really helpful in persistent knee and hip accidents. Additionally, keep away from this asana in inflammatory knee situations. The practitioners with extreme sciatica nerve chorus from sitting longer on this asana or ought to come again on the expertise of ache.
Earlier than coming into Ardha Padmasana, a practitioner is suggested to undergo beneath pose for extra opening within the hips.
Ardha Padmasana (Half Lotus Pose) Steps
You possibly can carry out ardha padmasana on a yoga mat, carpeted flooring, or delicate floor. It’s suggested to carry out it on the finish of a yoga session, if not, correct warm-up yoga is critical earlier than Ardha Padmasana observe.
- Start by coming into Dandasana. Hold your legs, backbone, and neck straight.
- Now, bend your proper leg, seize your foot with each fingers and place it within the left hip crease in a fashion that your proper sole dealing with the ceiling aspect.
- After that, slide your left leg and place it beneath the precise thigh, the place the left ankle presses in opposition to the precise internal thigh. Each your legs stay in a crisscrossed vogue.
- Now, lengthen your backbone to straighten the again and neck. Roll up your shoulder and place your fingers in your respective knees together with the crown of the top dealing with the ceiling aspect as properly.
- From right here, shut your eyes, or one can preserve them open and breathe slowly and deeply. Now, keep the pose for jiffy after which change your legs to finish the observe.
Observe Up Poses
After ardha padmasana comply with up poses needs to be carried out in order that there isn’t a blood circulation limit in legs and decrease physique muscle groups.
- Practitioners on experiencing ache whereas bending the knees and within the decrease again on account of sitting longer, ought to instantly launch the Ardha padmasana pose.
- So as to place the precise foot within the left hip crease, Practitioners ought to deliver a convex curve of their backbone to arrange area for the leg leaving the ground.
- Within the closing place, keep away from urgent the foot by the thighs. Hold legs free because it prevents rigidity within the calves and thighs.
Ardha Padmasana Newcomers Ideas
- In Ardha Padmasana, Practitioners with a excessive BMI index or Overweight physique may face issue in retaining their ft on both thigh. So, inserting a block beneath every thigh act as a treatment on this.
- Within the situation of the delicate hip bone sitting longer in Ardha Padmasana grow to be painful. To eradicate this, one ought to place a delicate blanket beneath their hip bone.
- Maintaining the backbone erect on this asana aligns the chakras in a line. That is needed for the prana to be affected by deep and sluggish respiration. So, those that are unable to maintain their backbone erect longer ought to sit in opposition to the wall. This may shift the give attention to respiration as an alternative of sine alignment.
Ardha Padmasana Variations
Parivrtta Ardha Padmasana and Baddha Padmasana are variations of the primary pose Ardha Padmasana. To expertise challenges practitioners can undergo these asanas one after the other.
1. Parivrtta Ardha Padmasana (Revolved Half Lotus Pose)
In Parivrtta Ardha Padmasana, the torso is twisted in a single route whereas each fingers stay exterior the identical aspect knee to realize a deeper twist. Legs are stored in just like Ardha Padmasana.
Come into closing Ardha Padmasana place. Place your one hand (say proper) simply behind your again and convey your left hand exterior of the precise knee. Exhale and twist deeper in the precise route, stare upon your proper shoulder whereas sustaining the pose.
Start by sitting in Padmasana in a fashion your proper leg relaxation in your left thigh, whereas your left leg rests in your proper thigh. Deliver them nearer to the hip line and attain to the precise foot by the precise hand from behind the again. Now, attain to the left foot by the left hand from behind the again. Keep right here with an erect again and neck.
In Baddha Padmasana, Legs fold to kind Padmasana and each fingers seize each the foot from behind the again. Whereas, in Ardha Padmasana, each legs stay one on one other, and fingers are positioned on respective knees.
Working towards this pose in some bodily situations will help ease the situation. Listed here are some therapeutic use of ardha padmasana;
- Ardha padmasana stretches the infected Piriformis and gluteal muscle groups urgent in opposition to the sciatic nerve and inflicting ache. This stretching loosens the respective muscle groups, which then eases the sciatica ache.
- Lack of ability to chill out the pelvic flooring muscle groups trigger rigidity in it. This leads to Hypertonic pelvic flooring, which leads to constipation, painful intercourse, urgency, and pelvic ache. Therefore, Ardha padmasana observe stretches pelvic muscle groups and groin so as to add flexibility.
Ardha Padmasana Advantages
The common observe of Ardha Padmasana improves numerous bodily, emotional, and psychological elements of the practitioner. Following are a few of the advantages you get from observe.
1. Improves Respiratory charge
Based on one examine Working towards Ardha Padmasana stimulates the areas of the medulla oblongata within the mind, which govern CO2 degree in CSF (Cerebrospinal Fluid). Within the case of excessive Co2 degree, that area sends the message to satisfy the O2 demand or to extend no of breath per minute. Therefore, improves respiratory charge.
2. Reduces Hypertension
Common observe of Ardha padmasana improves respiration capability. This leads to higher circulation all through the physique. In doing that, coronary heart muscle groups work in a rhythmic vogue for a set time frame. This strengthens them, which permits the center to pump extra blood with much less effort, therefore much less drive on arteries. In the end, reduces hypertension.
3. Reduces Stress and Nervousness
It has been proven that interleukin-Four ranges elevated and interferon-gamma ranges decreased throughout stress. Based on one of many research , common Hatha Yoga observe like Ardha Padmasana helps in managing these mobile ranges to cut back stress.
4. Right Backbone Alignment
Delay sitting causes compression on the discs in your backbone and may result in untimely degeneration, which leads to persistent ache. The observe of Ardha Padmasana unlock the compressed disk in your backbone. Therefore, appropriate spinal alignment.
5. Establishes Mindfulness
Meditation in Ardha Padmasana arrange a deep state of focus. This runs a cycle of internal ideas, feelings, and bodily sensations inside the practitioner. This leads to experiencing the exterior sensation like sights, contact, and sound subtly. In the end, establishes a deepen Mindfulness.
6. Balances Varied Chakras
Sitting erect together with sluggish and deep respiration helps the prana shakti to circulation all through the delicate channel uninterruptedly. This balances the sacral or swadhishtana chakra and Root chakra or Muladhara chakra. This permits the practitioner to creativity, motion, procreation, offers grounding and help, and it helps construct the inspiration for dwelling your life as properly.
Ardha Padmasana is an efficient different for meditation observe for the practitioner who’s unable to accumulate Padmasana. So, it may be simply practiced by the assorted age group.
It balances chakras, enhance flexibility in decrease physique, manages stress and likewise establishes mindfulness within the practitioner.