Half Lotus
Half Lotus requires open hips. The knee should never feel strained — the rotation must come from the hip.
- Level
- Intermediate
- Family
- Seated
- Hold
- 1–10 minutes
- Works
- Hips, knees, ankles
- Rotate from the hip
- No pain in the knee
Step by step
How to do Half Lotus
Begin Sit in Easy Seat on a cushion.
- 01
Sit on a cushion with legs crossed.
- 02
Cradle the right shin and rotate the leg outward from the hip.
- 03
Place the right foot on top of the left thigh near the hip crease.
- 04
Keep the left foot under the right knee.
- 05
Sit tall; support the knee with a block if it lifts.
- ↩
Coming out. Lift the foot carefully off the thigh with your hands; switch sides.
Breath
Calm, steady breathing.
Focus
Hip rotation for meditation
Why practise it
A stable meditation seat for those with open hips.
Alignment & cues
Rotation from the hip; knee pain-free.
Teacher’s cues
- “Rotate from the hip”
- “No pain in the knee”
Common mistakes
Pulling the foot up by forcing the knee.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Stay in Easy Seat.
Variations
- Full Lotus
Props
- Cushion
- Block under knee
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Stop with any knee pain; avoid with knee injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Preparation for Padmasana, the classic meditation seat.
Questions
How do I know if I'm ready for Half Lotus?
If your knee drops easily in Bound Angle and Figure Four, the hips are likely ready.
