Standing & Seated Balances Eka pada family
Ardha Padma Padottanasana
Half-lotus leg-raise balance
A classic combination of half lotus and an intense stretch of the raised leg.
FamilyStanding & Seated Balances
LevelIntermediate (YCB Level 2)
AwarenessSwadhisthana chakra
Technique
- Sit with the legs outstretched.
- Place the left foot on top of the right thigh in half lotus.
- Bend the right knee and place the foot flat on the floor; fold the forearms under the right thigh.
- Lean back on to the coccyx, slowly raise the right leg and straighten the knee.
- Balance on the buttocks and bring the raised leg closer, supported by the clasped arms.
- Hold, then lower and repeat on the other side.
Awareness
Physically on the balance, gaze on a fixed point; gradually on Swadhisthana chakra.
What it gives
- Improves the sense of balance.
- Strengthens the abdomen and the hip flexors.
Precautions
- Avoid with slipped disc, sciatica, sacral infection, high blood pressure or heart disease.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.