Yoga Pose of the Week - Half Lotus

Yoga is a powerful way to build strength, increase flexibility, and calm the mind. Each week, focusing on a specific pose and linking it with a short flow can deepen your practice and bring fresh energy to your routine.

Half Lotus is a seated hip-opening posture that invites both grounding and ease. It’s often used for meditation, offering stability in the body while encouraging stillness in the mind. This pose feels like a meeting point between effort and surrender. It asks you to soften into sensation rather than force your way in—perfect for cultivating patience.

Always remember to consult your physician before starting a new exercise regimen. This information is intended for yoga guidance - not medical advice.

How to Practice Half Lotus

• Start seated with both legs extended, then bend one knee and gently place the foot on the opposite thigh (as high as is comfortable).

• Support. Keep the foot flexed and the knee supported—use a block or blanket underneath if needed.

• Ground evenly through your sitting bones and lengthen your spine tall.

• Rest your hands on your knees or thighs, palms up or down.

• Breathe steadily, softening the hips and jaw while maintaining an upright, relaxed posture.

• Breathe and hold for 5–8 slow breaths

• Switch sides Repeat the pose with the opposite knee bent.

  
  

Mini Flow to Complement Half Lotus

Try this short sequence to prepare the body for Half Lotus:

Flow Sequence

1. Corpse pose (lying on your back)

2. Warm-up both sides

   1. Reclined figure 4

   2. Reclined twists

   3. Lizard

   4. Pigeon

3. Easy Seated

4. Half Lotus

5. Repeat 3 & 4 on the second side

Tips for the Flow

• If it hurts, STOP

• Use a pillow, or a few pillows to rest the top knee on so you are supported and comfortable during the stretch.

• Move slowly and with control between poses.

• Keep your breath steady and deep.

• Focus on the sensations in your body rather than rushing through the sequence.

Final Thoughts

Focusing on one pose each week with a supporting mini flow helps build awareness and confidence in your practice. The Half Lotus encourages gentle opening through the hips while supporting calm, steady breathing.