Anatomy: Lotus Hips

Lotus Pose or Padmanasana is one of the asanas most yogis would want to do. It is a symbol of Zen and commonly used in meditation. But not are all blessed with open hips. Aside from injured knee issues, there are muscles around the hips area that are preventing the placement of the edge of the foot to the other leg’s hip crease or getting that knee to touch the floor.

To make your lotus bloom without pain, there are asanas that can target the stretching of these muscles:  


Gluteal Muscles (gluteus maximus, gluteus medius and gluteus minimus and tensor fasciae latae)

– Parivritta Uttkatasana (Revolved Chair Pose)

– Utthita Hasta Padangusthasana (Extended Hand-to-Toe Pose)

– Virabhadrasana I (Warrior I)

– Eka Pada Sethu Bandhasana (One-legged Bridge Pose)

– Sucirandhrasana (Needle Pose)

– Gomukhasana (Cow-Face Pose)


Adductor Muscles (adductor brevis, adductor longus, adductor magnus, pectineus, gracilis)

– Bandhakonasana (use a wall for  intense deeper stretch)

– Upavistha Konasana (Wide-angle Seated Forward Bend)

– Prone Padangusthasana (Reclining Hand-to-Big-Toe Pose)

– Side Splits or Full Frog Pose


Iliopsoas (iliacus and psoas major)

– Parivritta Kapotasana (Twisted Pigeon Pose)

– Eka Pada Kapotasana (One-legged King Pigeon Pose)

– Pawanmuktasana (Wind-releasing Pose)

– Anjayenasana (Crescent Lunge Pose)


Lateral Rotator Muscles (extremus and internus obturators, piriformis, superior and inferior gemelli, quadratus femoris)

– Agnistambhasana (Fire Log) – forward stretch and lateral stretch

– Vrksasana (Tree Pose) :

– Eka Pada Rajakapotasana (Pigeon Pose)

– Ardha Matsyendrasana (Half Lord of the Fishes Pose)


Rectus Femoris, Sartorius

– Supta Virasana (Reclining Hero Pose)

– Setu Bandha Sarvangasana (Bridge Pose)

– Virabhadrasana I (Warrior I)


Try to avoid these bad habits as these can also cause an imbalance on your hips:

– Sitting way too long (esp those with desk jobs)

– Sitting with cross-legs

– Standing with the weight on one leg  

– Sleeping on one side, on your back or on your belly

– Carrying heavy backpack on one shoulder


— Melissa J (200hr YTT – July 2017 batch)


CC BY-SA 3.0, Link


By Beth oharaOwn work,

CC BY-SA 3.0, Link



 CC BY-SA 3.0, Link





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