Standing Half Lotus Pose (Half Lotus Tree) anatomy

Standing Half Lotus Pose (Half Lotus Tree) · Ardha Padma Vrksasana · Tư thế đứng nửa hoa sen

Standing Half Lotus Pose (Half Lotus Tree) mainly works quadriceps (left), deep hip rotators (right), pectoralis major; it stretches gluteus medius (right), tensor fasciae latae (right), quadriceps (right), tibialis anterior (right); gluteus medius (left), gluteus minimus (left), soleus (left) stabilize.

Opening the 3D model…

Stand on the left leg with the foot grounded and the knee straight but not locked. Bend the right knee, cradle the whole right shin and ankle in both hands, turn out from the hip joint and place the top of the right foot high on the left thigh, heel close to the left hip crease and sole facing up. The right knee drops toward the floor and opens slightly out. Unlike Tree Pose (sole against the inner thigh), here the foot rests on the thigh as in Lotus Pose, so the right hip turns out more deeply and the knee is fully bent. The pelvis is level, the spine tall and the palms together in front of the chest. The standing leg and the left gluteus medius keep you balanced while the outer hip, the adductors and the front of the right ankle stretch. With knee pain, come out at once and place the foot on the inner thigh as in Tree Pose.

Muscles in this pose

Working (contracting): Quadriceps (left), Deep hip rotators (right), Pectoralis major

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

Stabilizing: Gluteus medius (left), Gluteus minimus (left), Soleus (left), Tibialis posterior (left), Fibularis group (left), Erector spinae, Transversus abdominis, Trapezius

Why these muscles work or stretch

• Quadriceps · Working (contracting): Keeps the standing leg straight and steady
• Deep hip rotators · Working (contracting): Turn the right hip out so the knee drops and opens
• Pectoralis major · Working (contracting): Presses the palms together in front of the chest
• 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: The right knee opens out to the side
• Gluteus medius · Stabilizing: Keeps the pelvis level over the standing leg
• Tibialis posterior · Stabilizing: Supports the arch of the standing foot
• Erector spinae · Stabilizing: Keeps the spine tall
• 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 right ankle in line; don't let the foot sickle
• Keep the standing leg steady, the pelvis level and the spine tall

Benefits

• Stretches the outer hip and ankle of the bent leg
• Strengthens the standing leg, the gluteus medius and the arch of the foot
• Trains balance and focus and prepares for the lotus poses

Cautions / contraindications

• Avoid with a knee, meniscus or knee ligament injury
• Stop at once if the knee hurts; never force the foot onto the thigh
• With dizziness or low blood pressure, practice near a wall or a chair

Easier variations

• Place the sole on the inner thigh as in Tree Pose
• Stand by a wall with one hand on it and the other holding the ankle on the thigh

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

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Lotus Pose Padmasana
• Half Lotus Pose Ardha Padmasana
• Eagle Pose Garudasana
• Extended Hand-to-Big-Toe Pose B (Leg to the Side) Utthita Hasta Padangusthasana B
• Half Moon Pose Ardha Chandrasana
• Tree Pose Vrksasana

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)