What you are practising
Explore hip rotation without borrowing movement from the whole pelvis.
Muscles involved
Hip rotators and abdominal wall.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Bent-knee opening
Explore hip rotation without borrowing movement from the whole pelvis.
Lie with feet down and knees bent. Keep a comfortable space between your feet.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Lie with feet down and knees bent. Keep a comfortable space between your feet.
- Let one knee move a little outward as the foot rolls gently on its outer edge.
- Keep the opposite side of the pelvis settled.
- Return the knee to the starting position and alternate sides.
BreathExhale to open; inhale to return, or use another comfortable rhythm.
- Repetitions & pace
- 4–6 each side. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Head resting, eyes upward.
Choose the right version
- Make it easier
- Open only a small distance.
- A possible next step
- Pause briefly at the comfortable edge without gripping.
- Watch for
- Letting the entire pelvis roll with the leg.
Suitability: Stay within any hip-replacement movement restrictions given by your clinician. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.