What you are practising
Practise controlled hip rotation with a stable side-lying trunk.
Muscles involved
Hip external rotators and gluteal muscles.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Contemporary preparation / general conditioning
Clam
Practise controlled hip rotation with a stable side-lying trunk.
Lie on one side with knees comfortably bent, heels together and the head supported on a cushion or arm.
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.
Side lying · Mat; optional folded towel
Set up with support.
Lie on one side with knees comfortably bent, heels together and the head supported on a cushion or arm.
- Stack the pelvis without rolling backward.
- Lift the upper knee a small distance while the feet remain together.
- Lower slowly; finish the set before changing sides.
BreathExhale to open; inhale to close.
- Repetitions & pace
- 5–8 each side, with a rest when changing sides. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Keep the neck in line with the trunk and look straight ahead.
Choose the right version
- Make it easier
- Reduce the opening or add cushioning beneath the side.
- A possible next step
- Add a brief pause with the same modest range.
- Watch for
- Rolling the pelvis backward to lift the knee further.
Suitability: Use a comfortable hip angle; respect clinical restrictions after hip surgery. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.