3 Hip-Openers to Prep for Lotus Pose

Increase hip flexibility and also discover ways to maintain your knees risk-free with these preparation poses for Padmasana.

• 

  Reclining Bound Angle Pose

  Supta Baddha Konasana

  Benefit
  Stretches the hips and hip flexors

  Instruction
  Loop a strap and location it across your sacrum, over the tops of your upper legs, and also around your feet. Place folded up or rolled-up blankets under each of your knees and also push your back with your heels together, as they were in Baddha Konasana. Keep here with eyes closed, as well as loosen up for 5 to 15 minutes to stretch the hips and hip flexors intensely.

• 

  Legs-up-the-Wall Pose, variation

  Viparita Karani, variation

  Benefit
  Isolates and also increases hip opening

  Instruction
  Lie on the floor, with your butts close to a wall and also your knees in toward your upper body. Expand your upper hands the wall as well as open them right into a straddle. Bend your knees into a Baddha Konasana shape. Utilizing your hands, roll the flesh of your upper legs open and carefully push the internal thighs toward the wall surface. This stress and the wall’s assistance will help you open your hips. Remain here for 5 to 15 breaths.

• 

  Ankle-to-Knee Pose

  Benefit
  Works the hips while aiding you find and maintain size in the spine
  Instruction
  From a sittinged position, location your right knee in addition to your left ankle and your ideal ankle in addition to your left knee. Flex your feet to stop your ankle joints from overstretching. Breathe in to lengthen your spine. Exhale and stay upright or fold onward, with your forearms on your top leg or on the flooring before you. Be conscious not to round the lower back. Hold for 5 to 15 breaths. Change legs as well as repeat.

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