Half Lotus vs Full Lotus Pose

What is the difference between Half Lotus Pose and Lotus Pose?

Both work the hips and ankles. Half Lotus Pose is the easier of the two in our pose library.

A note on the names

Padma means lotus and ardha means half. Full Lotus is often just called Lotus, and both seats appear in the traditional texts: the Hatha Yoga Pradipika, a fifteenth-century manual, names Padmasana among its main seats for breathing practice. Neither is a test of flexibility. A simple cross-legged seat on a cushion is a complete answer for many people.

Half Lotus Pose and Lotus Pose at a glance

From the pose library's own data: level, effort, body areas, props and hold times are the same figures the pose finder and the practice app use.

Which one should you choose?

Choose Half Lotus (Ardha Padmasana) when

• Your hips turn out freely enough to lift one foot onto the thigh without any pinch in the knee.
• You want a seat for breathing practice that is a step beyond Easy Pose.
• Full Lotus is not available today, or not for your hips at all, which is common and fine.

Choose Full Lotus (Padmasana) when

• Half Lotus has felt easy on both sides for a couple of weeks, with no knee discomfort.
• You want the even, traditional seat for breathing practice and longer sits.
• You can come out by lifting the top foot off with your hands, slowly, rather than pulling the leg.

How do you move from Half Lotus Pose to Lotus Pose?

1. Sit high on a firm cushion in Half Lotus with the right foot on the left thigh, close to the hip crease.
2. If the right knee rests easily, hold the left shin with both hands and turn the whole left leg outward from the hip.
3. Lift the left foot over the right shin and set it high on the right thigh. If the knee feels any pinch, stop and return to Half Lotus.
4. Sit tall and breathe for five to ten breaths.
5. Lift the top foot off with your hands, stretch both legs out, then cross in the other order.

How to do Half Lotus Pose

1. Sit on the front edge of a firm cushion or folded blanket, high enough that your knees can drop toward the floor, and cross your legs loosely.
2. Bend your left knee and tuck the left foot under the right thigh or in front of the right shin, resting on the floor.
3. Hold your right shin with both hands and turn the whole leg outward from the hip. Lift the right foot with your hands and set it on top of the left thigh, close to the hip crease, sole facing up.
4. Let the right knee settle toward the floor without pressing it. If it stays high or the knee feels any pinch, come out and return to a cross-legged seat.
5. Sit tall and breathe slowly for one to three minutes, or as long as the knees stay comfortable.
6. Use your hands to lift the foot down, stretch the legs out, then repeat with the left foot on top.

Watch for: pushing the knee down with the hands, which twists the knee rather than the hip; sitting flat on the floor, so the knees ride up and the lower back rounds.

Full cues, props and pregnancy notes: Half Lotus Pose (Ardha Padmasana) step by step.

How to do Lotus Pose

1. Sit on the mat with your legs straight out in front of you. If your hips are tight, sit on the edge of a folded blanket so the pelvis can tip slightly forward.
2. Bend your right knee and cradle the right shin in both arms. Rotate the whole leg outward from the hip before you do anything with the foot.
3. Lower the right foot into the crease of the left hip, sole turned up, heel close to the belly. Flex the foot a little so the ankle does not roll.
4. Bend the left knee and, again moving the leg from the hip, lift the left foot over the right shin and set it high on the right thigh.
5. Let both knees settle toward the floor, sit tall on your sitting bones and rest the hands on the knees. Breathe slowly for five to ten breaths.
6. Come out by lifting the top foot off with your hands, never by yanking the leg. Stretch both legs out, shake them loose, then cross in the other order.

Watch for: forcing the foot into place with the hands while the hip stays closed. The knee then takes the twist the hip did not give; resting the foot on the middle of the thigh instead of in the hip crease, which levers the knee and ankle.

Full cues, props and pregnancy notes: Lotus Pose (Padmasana) step by step.

The steps that lead there

In the pose library each pose lists the ones to learn first. Followed back from the harder pose, the ladder runs: Easy Pose (Sukhasana), then Half Lotus Pose (Ardha Padmasana), then Lotus Pose (Padmasana). Move up a rung only when the one before feels easy.

Where they show up in a practice

Ashtanga first series (Lotus Pose) uses these poses, each printable with holds and cues.