Mobility · Yoga
Half Lotus Pose
Half Lotus Pose is a seated yoga posture with one foot resting on the opposite thigh. It works on outward hip rotation and upright sitting posture.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Sit on your mat with your legs extended in front of you.
- Bend your left knee, bringing your left heel toward your pelvis.
- Bend your right knee outward.
- Place your right foot on your left thigh, sole upward, supporting your right knee and ankle with your hands.
- Hold the seated position with your spine comfortably upright.
- Lower your right foot to the mat with your hands.
- Extend your legs in front of you.
Form cues
- Let your shoulders soften.
- Breathe slowly and comfortably.
- Keep equal weight on both sitting bones.
Common mistakes
- Rounding your lower backSit on a folded blanket or cushion to help your pelvis stay upright.
- Bending the ankle sidewaysKeep your ankle aligned with your shin rather than letting it roll to make the foot fit.
Safety
Forcing the foot onto the thigh when your hip cannot rotate far enough can twist your knee. Prolonged pressure can also irritate your ankle.
- Never pull your foot higher or press your knee toward the floor.
- Support a hovering knee with a folded blanket rather than letting it hang unsupported.
- Release the pose if you feel knee pain, ankle pinching, numbness, or tingling.
Choose Easy Pose if the foot does not rest comfortably on your thigh; ask a physiotherapist first if you have an existing knee or ankle injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Meditation Cushion (optional)
- Yoga Blanket (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 15–30 seconds per side
- Rest
- No rest timer
Alternate which leg is on top between holds.