Activity
Ardha Padmasana (Half Lotus Pose)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Ardha Padmasana (Half Lotus Pose)
Learning Outcomes
Improves hip and knee flexibility.
Encourages correct posture and spinal alignment.
Prepares the body for meditation and pranayama.
Enhances focus, patience, and breath awareness.
Calms the nervous system and promotes mental stillness.
Description Of Activity
Starting Position:
Sit in Dandasana (legs stretched forward) on a yoga mat with spine tall and shoulders relaxed.
Position the Legs:
Bend your right leg and place the right foot on the left thigh, sole facing up, and heel close to the abdomen.
Bend your left leg and fold it underneath the right thigh, keeping the foot near the right hip.
Both knees should be pointing downward comfortably.
Hand Position:
Rest both hands on the knees in Chin Mudra (thumb and index finger touching) or keep them relaxed on the thighs.
Spine and Head Alignment:
Keep the back straight, shoulders relaxed, and chin slightly tucked in.
Close your eyes and maintain gentle awareness of your breath.
Breathing and Duration:
Inhale deeply and exhale slowly through the nose.
Stay in this position for 1 to 3 minutes, gradually increasing time with practice.
Switch legs and repeat on the other side to balance flexibility.
Release:
Gently release the legs and stretch them forward.
Shake out the legs to release any tension.
Variations
Use Support: Sit on a cushion or folded blanket to elevate hips and reduce pressure on knees.
Easy Pose Prep: Start with Sukhasana (Easy Pose) if hip flexibility is limited.
Mudra Variations: Practice with Anjali Mudra (palms together) for added focus.
Coaching Tips
Never force the foot into position—hip flexibility should develop gradually.
Encourage alternate leg positions to build even flexibility.
Keep spine long and avoid leaning back.
Reinforce that it’s normal if both knees don’t touch the floor initially.
Good warm-up: Practice hip-opening stretches before this pose (e.g., Butterfly Pose or Wind-Relieving Pose).
Equipment/Material Required
Yoga mat
Folded blanket or cushion (optional for hip elevation)
Yoga block (optional under knees for support)