A sequence to open up the hip area, stay grounded, safe and ready to dwell into the Lotus position. Releasing into Yogamudrasana (bound lotus forward bend) as a final pose The focus is to understand the external rotation in the hip joints so the knee and ankle joints stay safe. Practise the beginner, intermediate and advanced poses in addition to this sequence to start growing your lotus.
Utthita Parsvakonasana (Extended Side Angle Pose)
Explore the hip opening action without any discomfort in knees or ankles. Stay for 3-8 breaths before practising on the other side.
From Tadasana (Mountain Pose) bend your right knee to the chest.
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From your hips rotate the leg placing the foot to the inner left thigh or lower leg (not on the knee joint). This.
Vrksasana (Tree pose). Be mindful that both hip points are still facing forward confining the movement in the hip joint rather than the whole pelvis.
If Vrksasana feels comfortable in your hips, knees and ankles place the right foot as high on the left thigh as possible into the variation Ardha Padma sana Vrksasana pose (Half Lotus Tree). Optionally reach the right arm behind you to find your right big toe with your fingers. Practise your balancing poses on both sides for equal amount of breaths.
Make your way into Kapotasana (Pigeon pose). The position of the shin is a reflection of the mobility in the right hip. Keep the hips level. Lift your heart as the pelvis releases towards the mat.