Ardh Padmasan (Half Lotus Pose)

Procedure 

• Sit down with your legs outstretched in front and keeping the back erect, place your palms on the floor behind the buttocks, with the fingers pointing backward, i.e. Dandasan.
• Slowly pull the right leg along the floor, folding at the right knee and place the foot on the inner side of left thigh.
• Also, fold the left leg and bring the left foot under the right thigh.
• Adjusting the position comfortably, place the hands on the knees in any mudra.
• In the final position, keep the back, neck, and the head erect.
• As in Sukhasan, close your eyes and relax the whole body.
• Be in this pose for a while with slow and even breathing.
• Repeat the above process by exchanging the legs.

Awareness

• On recalling “Radhey Krishna” along with your breaths
• On the breaths in the final position

Benefits

• If performed for a long period of time, it helps to straighten the spine, which helps reduece depression and tension as the lower spine also becomes erect.
• It also develops the nervous system to a large extent and stimulates digestion as blood circulation gets concentrated in the abdominal area instead of the legs. 
• Lastly, it trims the extra fat from the waist.

Contraindications

• People with sciatica or weak knees should not practice it.