Today in class, I had a fellow yogi ask which stretches would be good to help his tight Adductor Muscle (Inner thigh). While we were going over a couple of stretches, I thought this might be good to share with others, especially the athletes!
Garland Pose: From Forward Fold, turn the toes away from one other so the feet are at 45* angles, sink the hips and lift the chest…. so we are squatting like a frog (see picture). Then reach the arms out in front and sink the chest closer towards the floor. Hold here and breath.
Deep Lunge: This stretch is exactly what it sounds like… Starting in a Lunge, make sure the front ankle is directly under the knee to support and protect the front knee, lower the back knee to the mat. For some of us, we may find we are already in a very deep stretch, so we can stay here… BUT if we are comfortable, we can bring both hands inside of the front knee and sink a little deeper…. maybe even come to rest on the elbows. This is an intense stretch so move carefully and mindfully. Remember, we are trying to heal the body, not create more discomfort. Next, Switch sides.
Butterfly Pose: Sit comfortably with the soles of feet together and knees apart. Keep the Spine as straight as possible as we start to lean forward over the feet. Breath deep. Yup, it’s that easy. This is a wonderfully easy stretch to do in the evening while watching TV.
Pigeon Pose: For some of us, this pose really opens the outer hip… but as I always say we need Balance! When we focus so much on the inner hip we want to take time to stretch the rest of hip. Place the right foot in front of the left hip, make sure the left leg is directly behind the left hip. Press the left hip down to making sure the hips are level. If we are a little more flexible we can sink down to the elbows (like in the picture) or some of us may even lower all the way down and take a quick nap. :) If we get here and still want a deeper stretch, the further we move the right foot away from the left hip the more sensation we will find… but make sure the hips stay level. Switch legs.
Many people carry tension in the hips; and sometimes these postures open up Chakras which can cause sneezing, coughing, laughing or crying. If this happens, don’t worry… this is very normal! For some, we may even feel a bit ‘frisky’ after striking a couple of poses :) Whoever we are, and whatever we feel, listen to the body… it is our guide to bliss.
Next post… will be the outer hip and quads/hipflexors… ’Can’t have one without the other’ :)
PS. Each Yogi assumes responsibility for their own practice. Yoga Untwisted will not be held responsible for any injury obtained while practicing these postures. Always honor your ability & limitations.