Half Lotus Pose anatomy

Half Lotus Pose · Ardha Padmasana · Tư thế nửa hoa sen

Half Lotus Pose mainly works erector spinae; it stretches gluteus medius (right), gluteus minimus (right), tensor fasciae latae (right), quadriceps (right); iliopsoas, multifidus, transversus abdominis stabilize.

Opening the 3D model…

Sit cross-legged, then use both hands to lift the right foot and place its top in the hip crease of the left thigh, sole facing up and heel close to the lower belly. The left foot rests on the floor under the right knee or shin. The right knee reaches toward the floor; if it stays high, support it with a blanket. Both sit bones rest evenly, the spine is upright, the shoulders relaxed and the hands rest on the knees. The right hip turns out deeply and the right knee is fully bent, so the outer hip, the adductors and the front and outer ankle of the right leg stretch, while the left leg stretches gently as in Easy Pose. It is a stepping stone toward Lotus Pose; switch legs to work both sides evenly. Come out at once with knee pain: the movement must come from the hip joint, never from twisting the knee to lift the foot.

Muscles in this pose

Working (contracting): Erector spinae

Stretching: Gluteus medius (right), Gluteus minimus (right), Tensor fasciae latae (right), Quadriceps (right), Tibialis anterior (right), Fibularis group (right), Adductors, Gluteus maximus (left)

Stabilizing: Iliopsoas, Multifidus, Transversus abdominis, Trapezius

Why these muscles work or stretch

• Erector spinae · Working (contracting): Keeps the back upright
• Gluteus medius · Stretching: Front fibers stretch as the right hip turns out deeply
• Quadriceps · Stretching: Right knee fully bent
• Tibialis anterior · Stretching: Right foot pointed, resting on the left thigh
• Fibularis group · Stretching: Right ankle in inversion, sole turned up
• Adductors · Stretching: Both knees open out; more in the top leg
• Gluteus maximus · Stretching: Gently stretched as the left hip flexes and turns out as in Easy Pose
• Iliopsoas · Stabilizing: Keeps the pelvis upright instead of tipping back
• Trapezius · Stabilizing: Lower fibers draw the shoulders down

Practice cues

• Turn out from the hip joint, cradling the whole shin as you place the foot on the thigh
• Keep the ankle in line; don't let the foot sickle
• Sit on a folded blanket so the knees are lower than the hips, spine long

Benefits

• Deeply stretches the outer hip and ankle of the top leg
• Prepares step by step for Lotus Pose
• Offers a steady seat for breathing and meditation and builds endurance in the back muscles

Cautions / contraindications

• Avoid with a knee, meniscus or knee ligament injury
• Avoid with ankle pain or injury
• Stop at once if the knee hurts; never force the foot onto the thigh

Easier variations

• Rest the top foot on the calf of the bottom leg instead of the thigh
• Sit on a folded blanket and support the top knee with a blanket

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Lotus Pose Padmasana
• Pigeon Pose Eka Pada Rajakapotasana
• Accomplished Pose Siddhasana
• Easy Pose Sukhasana
• Fire Log Pose (Double Pigeon) Agnistambhasana
• Bound Angle Pose (Butterfly) Baddha Konasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)