9 Exercises To Get Full Lotus Pose

Описание: “This is a complete hip-opening journey designed to prepare your body for Padmasana - Lotus Pose.
We move step by step, opening the hips, freeing the spine, and building the stability you need for a comfortable lotus.”

1. Bound Angle Pose - Baddha Konasana
“Start in Bound Angle Pose. Bring the soles of the feet together and let the knees fall open.
This opens the inner thighs and groin, releases tension in the lower back, and prepares the hips for deeper external rotation.
If you sit all day or struggle crossing the legs, this is where the journey begins.”

2. Half Lotus Twist - Ardha Padmasana Twist
“Bring one leg into a half-lotus position and twist gently.
This frees the mid-back, improves spinal rotation, and teaches the hips to stay stable while the upper body moves.
Perfect if you feel tight on one side or stiff when twisting.”

3. Forward Fold in Half Lotus Prep
“Lean forward slowly.
This targets the outer hips and glutes, lengthens the back body, and safely deepens hip flexion.
It’s an excellent way to release sciatic-type tightness, hamstring stiffness, or a rounded sitting posture.”

4. Pigeon Pose - Eka Pada Rajakapotasana
“Move into Pigeon Pose.
This is one of the most effective postures for releasing deep tension in the glutes and piriformis.
It’s essential for preparing the hips for full lotus, especially if you feel knots or pressure in the lower back.”

5. Low Lunge - Anjaneyasana
“Step into a Low Lunge.
We open the hip flexors, lengthen the psoas and quadriceps, and create a strong foundation for upright posture.
This is ideal for anyone dealing with tight quads, a stiff psoas, or an anterior pelvic tilt.”

6. High Lunge Backbend Variation
“Lift the arms for a gentle backbend.
This strengthens the legs and core, opens the chest, and increases shoulder mobility.
Great if your posture feels collapsed or if deep breathing feels restricted.”

7. Tabletop - Bharmanasana
“Come into Tabletop.
Use this moment to reset the spine, activate the wrists and shoulders, and reconnect with stability.
This position prepares the body for stillness and teaches structural awareness.”

8. Child’s Pose - Balasana
“Fold into Child’s Pose.
Let the spine release and the breath soften.
This calms the nervous system and gives the hips a gentle reset after the deeper stretches.”

9. Frog Pose - Mandukasana
“Slide into Frog Pose.
A deep stretch for the groin and adductors, and one of the most powerful ways to improve hip external rotation.
If inner-thigh tightness limits your lotus, this pose will change everything.”

10. Full Padmasana - Lotus Pose
“Finally, enter Padmasana.
The hips are open, the spine is steady, and the breath is calm.
Lotus strengthens the integration of knees, hips, and ankles, stabilizes your posture for meditation, and creates a deep sense of focus and stillness.”

We end with a Seated Spinal Twist Ardha Matsyendrasana to improve spinal mobility and release upper back and mid back tensions, then with Śavāsana to reset the nervous system.
“This sequence unlocks the hips step by step, so Padmasana stops being a struggle and becomes a stable, comfortable seat.
Practice regularly, move slowly, and let the body open in its own time.”