This is a quite advanced balancing pose that also requires open hips to get into the half lotus position. When achieved it gives you a clear and peaceful mind. There are also a couple of modifications worth exploring that make this pose more available.
Pose Summary
Steps
Step 1
Start in Tadasana, mountain pose.
Step 2
Lift the right foot up and place the right ankle in your left hip crease as you do for a half lotus. Right foot is flexed, toes active and the right knee points down towards the floor.
Step 3
Bring your palms together into Anjali mudra.
Step 4
Raise the left heel and come up on your toes. Focus your gaze on something fixed in front of you to help balancing.
Step 5
Start bending the left knee, sitting back like in Chair pose and then continue deeper until your seat touches your heel.
Step 6
The back is raised and straight, your Drishti is slightly in front of you OR inside of you in your third eye chakra if you want an additional challenge to balance with eyes closed! Take 5 deep breaths before pressing into your left toes, start straightening the left leg and lift yourself back up again. Release the right foot and change side.
Modifications
If half lotus is not available for you, you can place the right ankle just above your left knee, keeping the foot flexed and lower down from here.
If balancing gets too challenging you can cheat a little and lower down with the whole foot grounded and only lift up the heel when the standing leg is already folded.
Benefits
- Increases balance and inner focus.
- Opens up the hip.
- Brings peace of mind.
- Strengthens the legs and ankles.
Contraindications
- Avoid if having ankle, knee or hip problems.