Know your asana: Ardh Padma Balance pose

Ardh Padma Balance pose is a seated balance posture. This posture involves sqautting on the toes. People who find  Padmasana difficult, may find this asana challenging. This is especially beneficial for women.

What is so special about this asana?

This asana helps in improving focus and concentration. Besides, it helps strengthen the ankles and bring flexibility to the hips. Keeping the spine straight keeps the energy flowing through the entire vertebrae.


As the heel presses into the lower spine. The energy around Mooladhara is stimulated. The root chakra provides the foundation on which we build our life. It supports us in growing and feeling safe into exploring all the aspects of life. Thus, relating to our feeling of safety and security. Therby, helps in  grounding ourselves into the earth.

Benefits of Ardh Padma Balance pose

  • Strengthens the ankle and foot muscles , therefore it is beneficial for fallen arches and flat feet.
  • Increases hip flexibility
  • Improves sense of balance and ability to concentrate
  • It prevents water retention and bloating.


You can keep the finger tips on the floor, get some balance and eventually get your hands into Namaste.


People with weak ankles or knees should skip this asana.

This posture looks deceptively simple. But, with regular practice, the posture becomes effortless.

Iti Jain


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ItI jain

Yogi. Blogger. Storyteller After, a decade of being a fitness enthusiast and various trial and errors with corporate jobs and teaching (post a PG degree in Management).


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