Below is a focused, safe, evidence-informed 25‑minute session you can do twice a week to build the mobility, end‑range control, and tissue resilience needed for Padmāsana (Lotus). Before you start: check for any knee or hip pain (especially inside the knee). If you have prior knee/hip surgery or current pain, get clearance from a clinician first. If that’s OK, pick the difficulty level (Beginner / Intermediate / Advanced) and progress every 2–4 weeks. Overview (25 minutes total) Warm‑up — 4 minutes Mobility / End‑range conditioning — 12 minutes(Emphasis: build safe tolerance at end‑range external rotation + abduction; use PAILs/RAILs and loaded isometrics.) A. PAILs / RAILs — Hip external rotation + abduction (6–7 min) B. 90/90 + tibial rotations (3–4 min) Strength + Motor control…