Half Lotus Pulse
Improve hip flexibility with gentle pulses. This Half Lotus modification is a great stretch for all levels.
The Half Lotus Pulse mainly works the hip adductors (inner thighs) and core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Lotus Pulse Muscles Worked
Primary
Hip Adductors; Deep Core (transverse abdominis)
Secondary
Hip Abductor (gluteus medius); Obliques
Half Lotus Pulse Variations and Alternatives
How to do the Half Lotus Pulse
Starting Position:
Sit comfortably on the floor with your legs extended straight in front of you.
Keep your back straight and your shoulders relaxed.
Positioning Your Legs:
Bend your right knee and place your right foot on your left thigh, close to your hip.
The sole of your right foot should be facing upward.
Allow your left leg to remain straight or bend it slightly for comfort.
Hand Placement:
Rest your hands on your right knee, with your palms facing down.
Alternatively, you can place your hands on your thighs for added support.
Engaging Your Core:
Engage your core muscles to maintain a straight back and prevent slouching.
Movement:
Inhale deeply, then exhale while gently pressing down on your right knee with your right hand.
While keeping your back straight, lean slightly forward to deepen the stretch in your hip.
Hold this position for 15-30 seconds, breathing deeply and steadily.
Return to Starting Position:
Inhale as you come back to the starting position, releasing pressure on the knee.
Repeat the same steps with the opposite leg.
Repetition:
Perform 2-3 sets on each side, holding the stretch as comfortably as possible.
Tips:
Keep your movements gentle and controlled.
If you feel discomfort or pain, ease out of the stretch.
Make sure to maintain steady breathing throughout the exercise.
Half Lotus Pulse FAQs
What muscles does the Half Lotus Pulse work?
The Half Lotus Pulse mainly works the hip adductors (inner thighs) and core, with help from the hip abductors (outer thighs). The main muscles are the hip adductors and transverse abdominis.
What equipment do you need for the Half Lotus Pulse?
None. The Half Lotus Pulse is a bodyweight exercise, so you can do it anywhere.
What are some Half Lotus Pulse variations and alternatives?
Similar exercises include the Baddha Konasana Flow Pose, Dynamic Butterfly Pose, Half Happy Baby Stretch and Froggy Half Stretch.
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