Seated Horizontal Hip Lotus Pose Rotation
Improve hip mobility with gentle rotations in a seated lotus position. A calming exercise to promote flexibility & balance.
The Seated Horizontal Hip Lotus Pose Rotation mainly works the glutes & hips, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Horizontal Hip Lotus Pose Rotation Muscles Worked
Primary
Hip Rotators; Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Seated Horizontal Hip Lotus Pose Rotation Variations and Alternatives
How to do the Seated Horizontal Hip Lotus Pose Rotation
Begin in a seated position on the floor with your legs extended in front of you.
Bend your right knee and place your right foot on top of your left thigh, close to the hip. This is half of the Lotus Position. Do the same for the left leg.
Ensure that both knees are as close to the ground as possible. Adjust your position to be comfortable and balanced.
Sit up straight with your spine elongated. Place your hands on your knees or in your lap.
Gently engage your core muscles to provide stability and support.
Without moving your upper body, try to rotate your hips gently from side to side, focusing on the horizontal movement of the hips.
Rotate slowly and with controlled breathing, without forcing the movement. The rotation might be very subtle and is more about feeling your hip muscles engaging.
Hold for several breaths, focusing on relaxation and the stretch in your hips.
Release the pose by slowly extending your legs back to starting position.
Remember, the key here is to avoid forcing your body into the lotus pose or the rotations. The Lotus Pose requires substantial flexibility and can cause knee or ankle strain if not performed correctly. Beginners should work up to the full Lotus Pose by first attempting less challenging seated positions.
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Seated Horizontal Hip Lotus Pose Rotation FAQs
What muscles does the Seated Horizontal Hip Lotus Pose Rotation work?
The Seated Horizontal Hip Lotus Pose Rotation mainly works the glutes & hips, with help from the hip abductors (outer thighs). The main muscles are the hip rotators and gluteus maximus.
What equipment do you need for the Seated Horizontal Hip Lotus Pose Rotation?
None. The Seated Horizontal Hip Lotus Pose Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Seated Horizontal Hip Lotus Pose Rotation variations and alternatives?
Similar exercises include the Butterfly Yoga Flap, Double Pigeon Pose, Half Lotus Pulse and Hip External Rotator Stretch.
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