Stretch Outer Hips, deep outward rotator muscles, and back of Pelvis

  • Chair Sitting Half Padmasana (Lotus Pose) Variation to stretch outer hip/outward rotators

    Sit upright at front of stable chair, cross right ankle over left knee, press gently but firmly on the inner side of right knee for 1-2 minutes, sitting upright. For more stretch, if your knee is down further than in photo, Lift your chest as you hinge forward at the hip joint, extending forward. Repeat as above on left leg.
  • Gomukasana Legs Variation—Knee over knee sitting

    Sit on the floor or on a folded blanket (or two) if too difficult. Cross one leg over the other so that your knees stack one directly over the other (or as close as possible). Sit up streight and let the legs relax, breathing steadily for 1 minute. For more stretch, gently press on the top leg at the knee for about 1 minute. Repeat with other leg on top. Repeat each side two times.
  • Going further for a deeper stretch

    After practicing the above asana variation on each side, if you are ready for a deeper stretch—Extend your torso forward over the legs, place your hands on the floor in front of your legs for support or bend your elbows for more stretch.
  • Square Legs Varition on Half Padmasana

    Instructions coming
  • Standing Version of Half Padmasana Variation to stretch outer hip

    Instructions coming