Benefits of Ardha Padmasana and How to Do it By Dr. Himani Bisht

Introduction:

Yoga has rapidly emerged in Western culture as a method to integrate the mind and body. Yoga includes the practice of yoga asanas or postures and pranayamas or breathing techniques. When adopted as a lifestyle modification and practiced daily, it may help in improving physical, mental and spiritual health.  Although it is not a definitive treatment for any disease, the more you practice, the more you benefit. In this blog, we will discuss the health benefits of one such asana, ardha padmasana. In English, this pose is also called the half-lotus pose.¹ 

What is Ardha Padmasana?

Ardha padmasana is a sitting yoga posture which is considered the gateway to enter padmasana; the name comes from the Sanskrit words “ardha”, which means half, “padma”, meaning lotus and “asana” which means yoga or posture. In English, this asana is called the half lotus pose. This pose is mentioned in Iyengar yoga by B.K.S.Iyengar.² 

How To Do It?

Ardha padmasana must be done correctly for maximum health benefits. One may perform ardha padmasana in the following manner: 

• First, sit on the ground with your legs straight in front. 
• Next, bend the right leg and place its sole on the inside of the opposite thigh. 
• Bend the other leg (left leg) and place the foot on top of the opposite thigh. 
• Place the top of the heel of the left leg as near as possible to the abdomen, as shown in the picture above.  
• Place the hands on the knee in the gyan mudra (sacred hand gesture done by joining the tip of thumb and index finger of both hands). 
• Keep your head, neck and back straight and upright. 
• Close your eyes, breathe normally and relax your body.³ 

Note- it is best to practice any asana empty stomach or a minimum of four hours have elapsed since you had a meal. The best time to practice Ardha padmasana is early morning, as the body is active and fresh. 

Researchers believe that Bhramari Pranayama when done in Ardha Padmasana sitting posture may help in lowering hypertension. I suggest everyone practice this but under a certified experts’ guidance.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Do you know?

• Master Kavin Anand, a six-year-old boy from Tamil Nadu, India, holds the record for performing ardha padmasana for the longest duration (21 minutes 10 seconds) on eggs. 
• Ardha padmasana in English is called the half-lotus pose, it is believed when the body is in lotus posture (ardha padmasana), the mind within the body gets stabilized. This posture also helps in increasing concentration. 
• Ardha padmasana is part of the Vivekananda yoga programme, which is derived from the principles in ancient texts like Taittreya Upanishad and Patanjali yoga sutras.  

It is believed by numerous researchers that Ardha Padmasana may relieve menstrual pain. Ardha Padmasana is well known for enhancing the overall strengthening and flexibility of the muscles which may aid in period pain as well.

Dr. Rajeev Singh, BAMS

Benefits of Ardha Padmasana:

Keeping the origin and history in mind, let us now discuss some benefits of ardha padmasana, which will make this asana worth trying. Enlisted below are a few health benefits of ardha padmasana: 

1. Benefit of Ardha Padmasana on Anxiety 

Literature shows that the practice of yoga may help in managing anxiety. Shirley et al. 2007 conducted a study to assess the effects of yoga asanas on health. The results of this study showed that yoga intervention which included ardha padmasana helped in reducing sadness, anxiety and fear and thus, may potentially benefit anxiety. However, we need more studies to assess these claims. Due to this limitation, you should not consider the practice of this asana as a remedy for the management of anxiety disorder. It is best to consult your doctor for the proper treatment. The practice of ardha padmasana must be done strictly under the supervision of a qualified trainer.⁴ 

2. Benefit of Ardha Padmasana for Muscular Strength  

The practice of yoga may help in strengthening different muscles of the body. A study conducted by Holly et al. in 2007 stated that ardha padmasana, along with other yoga asanas, helps in improving muscular strength and endurance. This effect is attributed to the increase in ankle, shoulder and knee flexibility. Additionally, the practice of this asana may help in reducing the stiffness of knees and ankles. Thus, the practice of ardha padmasana may positively impact the muscular system. To claim these effects with greater reliability, we will need more studies. It is therefore advised to consult your doctor for the proper treatment and not rely on this asana alone. Additionally, the practice of ardha padmasana should be strictly done under the supervision of a qualified trainer.^{2, 5} 

3. Benefit of Ardha Padmasana in Obesity 

Obesity is no longer only a cosmetic concern but is now also a leading risk factor for various cardiac diseases. The practice of yoga asanas may help in reducing body weight and fat accumulation and help manage obesity. The Ministry of Health and Family Welfare, Government of India, recommends the practice of ardha padmasana for obesity management. However, we need more studies to claim these results and therefore, you should not consider this asana as an alternative to modern medicine. It is advised to consult your doctor for proper management of obesity. You should practice ardha padmasana under the supervision of a qualified trainer only.⁶ 

4. Benefit of Ardha Padmasana for the Lipid Panel 

A lipid panel is a test done to measure the amount of cholesterol and triglycerides in the blood. Literature studies state that lifestyle modifications like yoga and exercises may help in managing an abnormal lipid profile. The Ministry of Health and Family Welfare of India also recommends that the practice of ardha padmasana may positively impact our lipid panel. As there are no studies which claim these results, you should not rely on this asana alone. It is recommended to consult a doctor for proper management of abnormal lipid panels. Additionally, it is best to practice this asana under the supervision of a qualified trainer.⁶ 

Other benefits of Ardha Padmasana: 

• The practice of ardha padmasana may help in managing insomnia.⁴ 
• Ardha padmasana may help reduce heart rate and may have the potential to manage cardiac diseases.⁴  
• As ardha padmasana includes sitting with crossed legs and a straight back, it keeps the mind alert and active.² 
• The regular practice of padmasana may help in managing tonsillitis.² 
• Padmasana may help in reducing the episodes of migraine.² 
• The practice of this asana may help in reducing the stiffness of knees and ankles.² 
• This asana may help stimulate the flow of blood to the abdomen and lumbar region. This helps in the toning spine and abdominal organs.²  

Note- A few of the benefits mentioned above are of padmasana. B.K.S Iyengar, in his book “Light on Yoga” states that the benefits of ardha padmasana are the same as that of padmasana. However, to ascertain these claims in humans, more studies are required. 

Although the practice of Yoga may help in the development of the mind and body, however, you should not consider yoga as an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

Risks of Ardha Padmasana:

The practice of ardha padmasana should be performed with caution in:  

• Any painful condition like pain in  the back, neck, wrist or ankle 
• Pregnant women, children and the elderly, as there is limited data regarding the safety of this asana in these special groups. 
• Extreme weather conditions (too cold, too hot or humid) 

The practice of ardha padmasana is contraindicated in: ⁷ 

• Sciatica or knee problems  
• Surgeries, sprains or fractures 

Conclusion:

Ardha padmasana is a sitting yoga posture which is considered the gateway to enter padmasana; the name comes from the Sanskrit words “ardha”, which means half, “padma”, meaning lotus and “asana” which means yoga or posture. In English, this asana is called the half-lotus pose. The practice of this asana may positively impact obesity, muscular strength, anxiety, lipid panel, migraine, stiffness of muscles, insomnia and cardiac diseases.  

Frequently Asked Questions (FAQs):

References:

1. Catherine et al. “Exploring the therapeutic effects of yoga and its ability to increase quality of life.” International journal of yoga vol. 4, 2 (2011): 49-54. doi:10.4103/0973-6131.85485. available at: https://pubmed.ncbi.nlm.nih.gov/22022122/ 

2. B.K.S Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966; 108-109. Available at:   https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf  

3. Swami Satyananda Saraswati. Asana Prayanama Mudra Bandha. Yoga Publication trust Bihar: India.1996; 201-203. Available at:  https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf 

4. Shirley et al. “Yoga reduces symptoms of distress in tsunami survivors in the Andaman islands.” Evidence-based complementary and alternative medicine: eCAM vol. 4, 4 (2007): 503-9. doi:10.1093/ecam/nem069. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2176139/ 

5. Holly et al. “Effects of Hatha Yoga Practice on the Health-Related Aspects of Physical Fitness. Preventive Cardiology, 2001. 4: 165-170. Available at: https://doi.org/10.1111/j.1520-037X.2001.00542.x 
6. Ministry, Y.A.  Do’s and don’ts of yoga practice, Yoga. Available at: https://yoga.ayush.gov.in/blog?q=58

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