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@noiser
Lotus to open up your hips:
http://youtu.be/oQBKbJjqHy4
When you can get into lotus without ANY discomfort in your knees, forward bend for a really great hip opener (repeat but reverse with right-over-left for balance).
Then navasana to strengthen them:
http://youtu.be/8KAU3xNVTAE