Yoga

Half Lotus vs Full Lotus Yoga Positions

It is likely that you have heard a lot about yoga, and the benefits associated with it. However, practicing yoga requires patience, flexibility, and inner quiet. The main advantage of practicing yoga is that you will be able to notice the effects of engaging in each posture. One of the most common yoga poses is lotus position. Locus position is a compelling yoga exercise used for creating flexibility in the knees and ankles, and opening the hips. It is a quiet, calm and requires a lot of meditation. Being a physical exercise, it motivates the nerves of the legs, thighs, and also the spine and the upper back.

Locus position is a recognized posture for both beginners and experienced yogis. There are two different types of lotus position. We have the half lotus position and the full lotus position. Although the two postures are very similar, they slightly differ in difficulty. Below are some of the differences between half lotus pose and full lotus pose.

Half lotus vs. Full Lotus positions

Half lotus position
Half lotus is a pose that strengthens the back. It also improves the kneels, thighs and ankle. It involves sitting upright with your spine aligned. It reduces mild depression, anxiety, and stress. It also improves blood circulation in the pelvis, and good for women to ease discomfort during menstrual.

Instructions
1. Begin by sitting down on a yoga mat, and then spread the legs, your spine straight and your arms resting at your sides.
2. Then bend the left knee, and hug the knee to the chest. Now, bring the left ankle to the crease of your right hip, and make sure the sole of the left foot faces the sky.
3. Then bend the right knee, and then cross the right ankle below the left knee.
4. You can take several hand variations such as resting your hands on the thighs with the palms facing down or up, or you can place the palms together at your heart like you are praying, or create a circle using the index fingers and the thumbs, or use any other technique used during meditation.
5.Now try to keep your spine straight.
6. Then close the eyes and turn the look inward.
7. You can hold for 1 or 2 minutes, or for the duration of your medication.
8. Finally, release the posture by spreading both of your legs along the floor. Now repeat the same posture for the same duration with the opposite leg on top.

Full lotus position
Full lotus position is used to calm the mind and also to prepare for deep meditation. It is also good for the ankles, knees, and hips. You can also use it to strengthen the spine and the upper back. It also increases circulation of the blood to reproductive organs, and it is good for women to ease discomfort during menstrual

Instructions
1. Begin by sitting down on a yoga mat, and then spread the legs and your arms relaxing at the sides and your spine straight.
2. Bend the right knee, and then hug it to your chest. Then bring the ankle to the crease of your left hip, and ensure the sole of the right foot is facing the sky. The top of the foot should be resting on your hip crease.
3. Then bend the left knee, and cross the left ankle over the top of your right shin. Sole of the right foot should also face the sky, and the top of the foot and the ankle should be resting on the hip crease.
4. Bring your knees closer as you can, then press your groins toward the floor while sitting up straight.
5. Relax your hands on the knees with the palms facing up. Create a circle with the index fingers and the thumbs and keeping the other fingers extended.
6. Relax your face and graze at the space between the elbows.
7. Hold for 1 or 2 minutes, or for the duration of your meditation.
8. Release the posture very slowly by spreading the legs along the floor. You can repeat the same posture for the same duration by alternating the legs.

Bottom Line
Depending on your age and ability, it is important to consult your doctor before performing any high-level or any difficult yoga posture. Always go slow on yoga poses. Remember that yoga is not about who can do the most yoga postures at once. Avoid both half lotus and full lotus positions if you have a chronic or recent injury to your hips, ankles or knees. Never force a posture, and always work within your abilities and limits.

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