Gentle Hips
Butterfly, squat, lunge and fold: patient shapes that un-chair the hips, no forcing anywhere.
In the simplest words
Slow, comfy stretches for the part of you that sits all day: flap like a butterfly, squat like at a campfire, take a big low step like a knight, then fold forward slowly. Your hips slowly remember how to open.
Practise along
Step through the postures at your own pace with the arrows, or press play and let each posture time itself. Arrow keys work too.
Butterfly
Breathe naturally
Soles together, small flaps first, then let the knees hang and sink.
Learn this pose →Posture 1 of 6
What it is
Hips do not open by pushing; they open by staying, and this sequence is built entirely of staying. The butterfly warms the inner line, the garland squat restores a resting shape much of the world still uses every day, low lunges reach the front of the hips where chairs bite deepest, and a long seated fold closes the circuit. It is the right preparation for comfortable japa sitting, and for padmasana someday, without a single forced minute.
Where it comes from: Curated by Dharamkira from the classical poses on this page: a sequence, not a scripture.
Rounds & rhythm
Once through, slowly; daily visits beat weekly marathons. Cushions under knees are wisdom, not weakness.
What it is kept for
Desk-bound hips, easier cross-legged sitting, and the long road to lotus taken without force.
Before you practise: health first
Knee comfort rules every shape here: support thighs in butterfly, raise heels in the squat, pad the back knee in lunges. Groin strain means smaller ranges; pregnancy keeps squats supported and folds shallow.
Every posture, in order
Butterfly
natural breath
Soles together, small flaps first, then let the knees hang and sink.
Garland squat
natural breath
Sink into the deep squat, blanket under the heels, palms at the heart.
Low lunge — right back
natural breath
Right leg far back, knee padded down; let the hips sink forward and breathe five times.
Low lunge — left back
natural breath
Change sides; same patient sinking.
Seated fold
natural breath
Legs long, spine long, drape forward; depth is nobody's business.
Easy seat — test the gift
natural breath
Sit cross-legged and notice: the seat is already easier than when you began.