How to Make Your Hips Flexible

Hari Om, dear friends. Warm greetings to all of you.
Welcome to the program “One Step from Health to Bliss.” We hope you are healthy, cheerful, and living joyfully.

Today, we will discuss Padmasana (Lotus Pose). Almost every yoga practitioner wishes to sit comfortably in Padmasana. However, to practice Padmasana correctly, it is essential to first prepare and open the joints—especially the hip joints and ankle joints. Only when these joints become flexible can Padmasana be practiced with ease and stability.

Brief Introduction to Padmasana

To come into Padmasana, first sit in Dandasana.
Bend the right knee and place the right foot on the left thigh.
Then bend the left knee and place the left foot on the right thigh.
This position is known as Padmasana.

First Practice: Making the Hip Joints Flexible

1. Sit comfortably in Dandasana.
2. Bend the right knee and place the right foot on the left thigh.
3. Support the right knee just below it with your right hand.
4. Hold the ankle and heel of the right foot with your left hand.
5. Gently move the right knee backward toward the right side.
6. Then move the right knee backward toward the left side.
7. Move only as much as your body comfortably allows.
8. Perform this movement three times to the right and three times to the left.

Now repeat the same process with the left leg:
Place the left foot on the right thigh, hold the left knee with the left hand, and the ankle and heel with the right hand.
Move the knee backward to the left side and then to the right side.
Repeat the movement the same number of times as you did with the right leg.

Second Practice: For Hip and Knee Mobility

1. Place the right heel close to the navel.
2. Hold the right knee with both hands and gently draw it toward the chest.
3. Hold this position for 10–15 seconds.
4. Then guide the knee downward toward the floor and hold again for 10–15 seconds.
5. Repeat this movement three times upward and three times downward.

Now repeat the same practice with the left knee, maintaining the same number of repetitions as done on the right side.

Important Practice Tips

Many people perform these movements too quickly. While fast movements may feel beneficial initially, the true yogic benefit is achieved only when these practices are done slowly, mindfully, and with awareness.

With regular and mindful practice:

• The knees become more flexible
• The hip joints gain smoothness and mobility
• Padmasana becomes easier, steadier, and more comfortable

Benefits

• Padmasana helps maintain an upright and aligned posture.
• The chest opens, supporting better breathing and lung expansion.

Precaution

• Always perform yogic practices slowly, attentively, and within your physical limits.

Closing Note

With this, we extend our heartfelt thanks and gratitude to all of you.
May you remain happy, energetic, and blissful.

— Yogacharya Dhakaram
Founder, YogaPeace Sansthan