40-Min Yoga to Prepare for Lotus Pose | Hip Mobility & Strength

Working toward lotus pose or looking to sit more comfortably cross-legged on the floor? This 40-minute yoga flow combines strength exercises and yoga postures to help build the hip strength and mobility needed for these positions. The practice begins with a strength exercise using a chair and medium-resistance band, then moves through yoga postures targeting the six deep lateral rotators and the gluteus minimus and medius—muscles that contribute to hip rotation and stability and can restrict access to lotus pose. Rather than focusing on flexibility alone, this practice explores how strength and mobility work together to support your movement. Strength building can tell your nervous system that it’s okay to stretch deeper, and it can help you gradually explore a greater range of motion. Avoid forcing the knees or hips into position. Work within a comfortable range of motion and adapt the practice to your body. Props needed: ○Chair ○Medium-resistance band ○2 Yoga blocks ○Bolster, optional For more Ashtanga yoga tutorials and practices, explore my channel, where I share ways to approach the traditional practice through individualized adaptations, with an emphasis on building strength, stability, and confidence.