How to Do Lotus Pose for Beginners Stretching Routine (Hip Opening Yoga)

Every morning is the beginning of a new life. How we move in every moment is our chance to break through the dirt. It is an opportunity to open up to the cracks in our lives so that the light can shine upon our perfect imperfections.
We see the lotus flower go through a similar cycle. During the dark times, this flower closes up its pedals and sinks deep into the water. As the sun rises, observe how moving through the mud becomes a part of the process and its remarkable beauty is still intact!
The same can be said about our journey in life. When everything appears to be a mess, accept that this is required for us to grow and it is only happening to enhance all that is beautiful about our presence.
Aside from the many physical benefits the lotus pose can provide our body, imagine what achieving this could do for our mind and heart! @gabosaturno is here to support us as we move and build towards a new way of living.
With Love & Gratitude,
The SM Team
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This clip was a reduced version of the full routine available on the SM Online Academy.
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- INDEX -
🔹1:25 - Introdduction
🔹2:00 - Routine Starts
🔹2:25 - Pre-Routine Meditation Explanation
🔹3:00 - Streching Routine Starts
🔹19:30 - Post-Routine Meditation Explanation
...
With Love,
💙The SM Team
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[@bentemin]

Great video! Just realized how inflexible my hips are

[@nareshkankariya4020]

Sir thank you .I am a alcoholic 5years ago . Then i see your video on you tube .you told them you drug addicts .then you focus in yoga and change your life .I very inspired to your video and proper see your video dailly .i learn many aasana and exercise and leave alcohol . Properly practice your guiddance .You are my guru ji.

[@AceMrMad]

Thanks! Just got my first lotus, cracked my both legs in to it. Now i cannot go out and will be lotus for ever. No joking, my neighbours helped me out. But good video!

[@renni9813]

Lmao happened to me too, but I was able to get out because I was sweating.

[@TheLouissuper]

I am so sorry for you. Hope it's gonna heal at last

[@loc404]

😂😂😂

[@joshuabwalya9525]

😂😂

[@miriamselenejawad4260]

Not missing a simple detail. For some it may take us more time, but it is impossible not to achieve it this way. Thank youuu. ❤

[@monikasitarska4636]

What is up Gabo! ☀️💙 I'm always really excited about every Saturno Movement video! 😍 Of course great content and wise tips 🙏🏻 I'm gonna try it out for sure. Tkank you and all your team! Much love 💙

[@SaturnoMovement]

Hey Moni!! =) I really hope you are enjoying the more continuous Yoga Uploads :D As always thank you so much for aways being here!! Much much love!! - Gabo

[@rhysbanfield1113]

Your videos are awesome and have really helped me progress with my flexibility and handstands! I'm really at the start of my flexibility journey and the lotus is still a long way ahead, would love it if you could make a lotus video for beginners. I can't even get one foot into a lotus position yet. Thanks for everything!

[@gauravsaha3635]

Awesome :):) You deserve more subscribers...... 🙏🙏❤

[@sherules5005]

I'm glad I stumbled on full lotus pose in this channel. My problem is tight hips, I'll keep trying the pigeon variation till I get it right. Thanks for the video 📸🇰🇪🔝

[@BartekSocial]

This is another great video gabo! Really love your content, keep it up! 🔥🔥

[@SaturnoMovement]

Thank you my brother! :) Much love!!

[@Danyl99]

Your CaLisTheNics YoGa n WorKouT ViDs are oNe Thing And ur Passion fr MusiC which we can see in Your BeauTiFuL INTro is AnoTher LeVeL!!!✌🏻

[@marvinmanuel8492]

Tutorial and exercises that truly helps beginners out there... salute

[@albertz4664]

Hey. Big up for your great work. Could I ask if it's possible you to show us a lotus position learning routine for beginners? Thank you

[@keithwhite5196]

very helpful !

[@oscarmartinez-wb4ih]

Que bien Gabo, justo te iba a comentar que faltaba un video sobre esta postura, saludos desde CHILE, namaste 🙇🏼‍♂️

[@SaturnoMovement]

Saludos bro!! :) Cualquier request just let me know =)

[@blackpanther1381]

Thanks a lot Gabo i learned the v sit i masterd it and i saw the lotus sit and i masterd it in a week

[@user-xh8qe9hw3g]

Awesome video! There is a tendency nowadays for pushing, pushing, grinding, working hard, etc. and we often tend to forget that sometimes we need to step back from the expectations we put in our heads, accept the situation and get to know our real Self better. Great video Gabo! Please keep up the Yoga series, they are amazing. Love from Bulgaria

[@SaturnoMovement]

Thank you for being here! 🙏🏽💙 -Gabo

[@Tantrinos]

Thanks!! Perfect

[@zhaoyiman3728]

Thanks Gabo, I finally made my first Lotus. This is a milestone...so so so happy😊

[@clayjohnson2618]

Hey I was looking for a video about this exact thing - are you able to include more progressions for guys that don't have the lotus?

[@jdholtz]

Clay Johnson just keep practicing the first part of the video. I got the lotus the second time I followed this video. This was my first yoga video I did and I have done yoga for for a few weeks now and I came back to this video and was able to do it. Doing other types of yoga poses helps with the lotus

[@itePoeL]

This pose is definitely very hard...

[@SaturnoMovement]

3x per week and you'll have it faster than you think =)

[@jankosiar5167]

We are all individuals, and it also depends on our skeleton. Not everybody can achieve lotus pose. Because of the compression of the bones (pelvus with joints)

[@joncen2658]

Really? Can I find out if that type of person is me or not. Is there a way to know it?

[@tlb663]

@@joncen2658 JUST DO IT ☑️

[@rodrigomaciel9461]

This is amazing. I've been doing it for a week and already feel the effects. Thank you very much 🙏🏽

[@FeliciaFollum]

This was so great! I've been out of my yoga practice for about 4 years! And it's been so good to get back to it. I recently started calisthenics and deadlifting as part of physical therapy after an accident lol so I've basically been doing workouts 3 days a week for 9 mo 🤣 but its been great. I actually got into lotus on both sides (I used to sit in inverted lotus for 30+ min as it helped with my migraines) but today was the first time I've been able to hold it lifted up!! So good! Thanks!!

[@MartyFRsfNE]

Thanks for the sensible on point coaching. Finally got there, working on form and movement now. You're not only a superb teacher but a doctor (same term/etymology in Latin/Italian as you may know. Namaste

[@TheBontekraai]

I love your video's man! You have really wise and calm energy. Hope to meet you some day, it almost feels like we've been friends in a past lifetime.

[@norbikover]

Hey Gabo Great Job! Could you please do a full body stretching routine?(Post workout)

[@sonicman84]

Great hip stretching routine. Namaste my brother. 🙏😇😀

[@SaturnoMovement]

Thank you brother!! Namaste!

[@kennethzhuang211]

I never incorporate lotus pose in my workout but this routine was fairly easy for me (not bragging about it). I later realize that the leaning butterfly position I do every day helped me improve my hip expansion. So yeah, Im just putting it out here. Hopefully someone who reads this will incorporate this move together with this full routine. :) Still a good and informative video, Gabo Saturno! Keep it up. ROAD TO 20k

[@LexMassive]

Second time watching and I can do it. No pain or forcing it. I did it once before three years ago and I mediate in an almost half lotus but now can work on meditating in full lotus. Thank you.

[@thorsten5198]

I've been needing this for so long, I'd love to meditate in lotus pose. Can't wait to begin practicing 😁

[@SaturnoMovement]

Glad we could help =) Meditating in Lotus will definitely bring a different experience to your soul! Enjoy once you access the pose, but more importantly, enjoy the process my friend :)

[@thorsten5198]

@@SaturnoMovement I will :)

[@LexMassive]

@@thorsten5198 How is Lotus for you now?

[@tacotexmex8480]

thanks you for this routine I discovered your channel today, as a tall guy 6"3 / 193 cm, I'm struggling a lot with hamstrings and hips. But I know yoga is about patience, I'll work on it everyday

[@blank1092]

Thnx Gabo !! Ur alwaays the best 😎

[@SaturnoMovement]

Thank you my brother! :)

[@h10aus]

Comprehensive follow long Gabo....nice one....could you please do a follow long on how to do side splits as well?...cheers

[@lucahappel]

zess please

[@lovable20051976]

Great video 👍 just what I was looking for. Do you have any yoga video to burn Belly fat and build strong core?

[@babysharma6691]

Really needed it..tenq❤️

[@eulaliadelacruz7389]

Wow. Amazing. I have been striving to do that for a long time and i actually acomplished it watching your video.

[@SaturnoMovement]

Love to hear it!!!

[@danieladam9333]

Buenísimo video Gabo! Saludos desde México.

[@vasylask3985]

Good job ...!!!!

[@SaturnoMovement]

Thank you brother!!!!

[@SanderJanssenBSc]

Thank you so so so much I literally can't even sit crossed legged and I couldn't find anything to do to work on this so this will help me a lot :)

[@edwarz3982]

HERIA brought me here... Nice

[@danyyeldavidlucas]

Hey Gabo, Talking from Brazil! This thing... Yoga... Seems to be awesome. One day I'll sign SM course for a year. =]

[@mohamedatef244]

Another masterpiece from the scientist Gabo. Keep uploading unique content as always!

[@renni9813]

You are a god, love your yoga videos, training in yoga so I can help my other workouts, and am super unflexable, but followed the tutorial and got the lotus first try, and pretty well, if I do say so myself.

[@SDG12483]

Great teaching and pointers for stretching out the hips thank you. I shall put into practice. Also like the sweat pants where can I buy?

[@SaturnoMovement]

Hey man thanks a lot! 🙏🏽 here you can find our merchandise: www.Shopify.com/saturnomovement -Gabo

[@blackpanther1381]

I got it in the first day but is really painful then the v sit and a lot easyer thank you so much gabo

[@ahujakishori5618]

Excellent vedio for lotus but what to do if ankle joints are not flexible.

[@OnyxIdol]

Thank you for the video, doing the lotus is a goal I've set for myself. This will help!

[@andymelbourne9285]

Thank you! Namaste

[@antonioperez7528]

Hello Gabo. Missed you Brother. Another inspiring movement as always. Massive Aloha Gabo 🙏🏾 🤙🏾💛👍🏾

[@MarioPastorPerezVM-ElKillerOP-]

Thanks you! Im sure if i do your routines i will be able the scatter and others cracy healthy postures.

[@robertgoforth7180]

nice video. I've been doing yoga(ashtanga) for 4 years and still can't get into lotus. I'm going to start doing this routine ever 2-3 days and and I'll let you know how my progress goes.Been doing your pancake routine regularly for 3 weeks now and am finally seeing progress in that. Your an amazing teacher Saturnomovement

[@luisganontroxfidalgo2322]

Hi Gab, thanks for sharing this video about lotus position, it is amazing and, from all position that I'm training, this is the first that I achieved with full control. Your channel is incredible and open my mind about calisthenics training and yoga, thank you for that.

[@chrisdogg0130]

I love when it say for beginners and then they twist and contort like a pretzel 🥨 😂😂

[@maran5157]

Thank you brother, you are the best can you do a spinal decompression and mobility video please ? :)

[@DChris3]

Hey, Something that has helped me a lot with spinal decompression (although it does not help as much with mobility) is hanging regularly. Passive hanging, active hanging. There are many videos on youtube about it. It is also incredible for shoulder injuries. Every time I hang I can hear a couple pops in my thoracic spine and sometimes in my lumbar spine or hips too, and if I move my head forward and backward while I am hanging sometimes I hear some cracks in my cervical spine too. It is very easy to do, I would recommend doing it for a couple minutes every workout, or even on rest days as well. You can work it into your mornings or evenings, and it is a nice break for the spine. Keep in mind a great "compression" exercise that you can work in to compliment hanging is staying in a deep squat for a couple minutes every day. They work wonders together for your spine, and also for your shoulders, hips, ankles, etc. Best of luck brother!

[@ermiasgiovanni1792]

Great routine, how often, times per week, should it be done?

[@josesantiago6614]

Thank you for this! My hips are an issue for me and certain poses hurt rather than help. This was super helpful!

[@SaturnoMovement]

Thanks for your presence :)

[@MelodyCrochet]

Fabulous video. I am loving your channel. You have greatly inspired me to get stronger in addition to my yoga practice. So now that I am lifting weights in the gym to strengthen my upper body (which I am loving)...I see blueish veins under my skin in my forearms and shoulders! Is this typical?

[@navjyothora4034]

So helpful indeed

[@Sonam-nd5vy]

Very helpful 🧘‍♀️Thank you 🙏

[@martinfernandosandander9896]

muchas gracias gabo!

[@bradk9520]

Thanks Gabo. Could you do one like this for the inner hip and hams. I'm really struggling with the pancake for HSP.

[@tahinapageau5266]

Thank you very much gabo!!! As always you’r the best!!

[@SaturnoMovement]

Thank you!!! :) We are all the best!

[@kaluwaavril326]

I like that you take your time: to explain concepts and with your demonstrations. I prefer this to a rushed or shorter video where people can risk injuring themseelves. Thank you for this amazing content. You are an inspiration and a beautiful man. Subscribed!

[@SaturnoMovement]

Thank you so much for your support! And one of our team members is an injury prevention and management specialist and understands how to create a foundation to where prolonged training (30, 40, 50 + years) in bodyweight/fitness in general is made possible :)

[@kaluwaavril326]

@@SaturnoMovement Good to know. One day I hope to visit your gym!

[@yeraysosatrujillo5085]

Este es uno de mis sueños. Llegar a tener la flexibilidad necesaria para llegar a hacer lo que haces. Gracias por compartir.

[@truthseekermedia]

Awesome

[@GlebLemonKirillKotov]

thank you for this one

[@SaturnoMovement]

Thank YOU!

[@justondude]

Don't know if he said it on purpose but "Rome/ROM wasn't built in a day" is an A Tier pun; his accent even accentuates the double entendre lol

[@mary-piergaudet3323]

AMAZING PRACTICE !!!!! Thank you so very much!! :D

[@threepoint5]

Hey Gabo! As always loved your ccntent and it's quite worthy and appreciable too. Well I'd really love to see sme exercises for mild scoliosis remedy as I saw u describing making your way through the difficulties you had in your previous days with scoliosis in some of your posts. I'm eagerly waiting for that video.

[@pimanmoghtaderi3203]

خیلی کارتون درسته like

[@rohitarya4414]

Thanks brother Love from India

[@AlejandroQuestt]

Satur para cuando guía de progresión para poder hacer el One Arm Handstand? :/

[@romangutin5876]

whats a way to scale down the double pigeon, I can't even come close to crossing my legs like that

[@chetanraikwar3546]

Greetings from India 🙏🙏🙏

[@Comunidadviolinistas]

Muchas gracias!!!

[@eddiewitchcraft6574]

Dam I needed this, my f**king front hip where my leg connects is killing me. Ty 👊

[@Shrikant_Patil]

Padmasana !

[@marcelchalobah7946]

Can you make a video on focusing on wrist mobility/ how to warm up properly for static, freestyle etc

[@itePoeL]

He has already made it

[@SaturnoMovement]

Sure!

[@amanda14louise]

Thanks for this video, Gabo! I've been trying to get my lotus, but instead of the usual knee pain, I have really inflexible ankles. Does anybody have a similar situation, and what do you do to get the outer ankles more flexible? 😊

[@Inspactah1]

I have the same problem too :D Try the buttefly pose. Beside that it is great hip opener when you twist your feet with hand your outer ankle keeps streching. Other great pose for ankle streching is skandasana on both sole. Or deep warrior I and II.

[@amanda14louise]

@@Inspactah1 thank you so much!

[@willwalthamforest8706]

Another brilliant video. But for me this one is the hardest yet. There's no way I'm a week off a full lotus, even double pigeon was too hard.

[@raniburtenshaw1619]

Could I ask what yoga positions are not advisable to a person who has had a total hip replacement? I know inversion is dangerous but am wanting hip flexibility without the dangers of dislocation. Desperate for strength and mobility. Oh I should probably mention I’ve had lower back surgery L5 S1 as well lucky me .. any advice greatly appreciated

[@user-pl8vk6lo5p]

I wonder how long did it take you to master the v sit I have been practicing it for three months and I still cannot take my legs that high what do you suggest

[@user-pl8vk6lo5p]

Of course if anyone has some recommendations please let me know

[@joshboston2323]

Dear gabo, How often can you do this routine? Thanks!

[@RemoLiao]

Thanks for the video. What if it hurts the front part of the ankle when I cross the leg and try to bring the knee down?

[@abdmoe6972]

I feel pretty stiff and weak in the mid/upper back. Are there any good excercises for it?

[@saadrathore4408]

please make a flexibility and strength video for neck...is neck strength linked to traps?

[@saadrathore4408]

Sean Francis Waters Lancaster thankyou

[@Sonam-nd5vy]

Beautiful Yoga mat 🪐 🌕🌒🌍👌

[@polcasacubertagil1967]

awesome! :D

[@josemanzi8028]

Gosh, I’ve been practicing the hips flexibility vid and wanted to vary but found this one to be incredibly difficult or me 😭... I am not even able to make the pigeon pose correctly (double pigeon way more difficult of course) so... which one would you recommend for a previous practice for hips and those areas needed for those poses 😅. Thanks for the help!, great vid by the way Gabo, 🙏🏼

[@bot-ip1lu]

cannot even do half lotus,don't have the mobility. I feel big pressure on my twisted foot trying to do it. I have a full squat no pb,internal rotations no pb. But this one is quite the opposite I'm so stiff in that position. My legs are arched when I naturally stand up:knees turned to inside,feets turned to outside. This may be a part of my restriction. Any advice?Is it intermediate level course?

[@masaue7327]

I can't stack my knees in the double pigeon Is this normal in the beginning?

[@diomede3372]

Hi gabo! Ive tried those excercises yesterday, but now i feel pain in the internal side of the knees. Is it normal in the beginning or i forced too much? Thank you

[@gong5843]

De los pocos q hacen el pigeon con las caderas alineadas y bien

[@SaturnoMovement]

Con paciencia se logra! Muchas gracias!

[@kegwg1830]

How did you build muscle before collaborating with fitnessfaq? In my opinion you looked impressive in his video

[@Baelcumba]

Wow. Not even close on the first side. And then my second side was worse. Any chance this will be one of the Venus workouts?

[@betinabinah1825]

I've created a new barometer for whether I'm going to follow someone with their videos if I noticed that they do not respond to the people that give comments it doesn't matter how much I like their presentation I think that that's not okay. What's the point in connecting with strangers if there's nobody on the other side.

[@jkhv16]

Even when doing half lotus, I can get my foot to my upper thigh but my knee goes really high and I can't get it down to the floor. Any ideas what I need to do?

[@rainynight02]

I can't even get to where I can sit on the block....

[@360undead]

how do you get veins to show on your core??

[@modupimatsepe743]

My hips are really tight ,how can I improve my pigeon

[@RubyRubeMe]

Always making the best content❤ Btw how many time a week should we do this routine

[@SaturnoMovement]

Start with 2X Times per Week and then go for 3 times per week =) That will get you access to that pose in less time than you think! :D

[@RubyRubeMe]

@@SaturnoMovement thanks❤

[@robertcampbell6531]

Once you get lotus, you should it once a week, both sides.