Yoga has many poses that anatomically exercise the inner thighs and hips. Listen to your body and don't strain or force the exercise. Be aware that many yoga injuries occur when releasing from postures, so make sure you take your time coming in and out of stretches.
Knees Opened
Reclined bound angle is a restful and relaxing pose that increases circulation to the sacrum and relieves lower back pressure while gently opening the inner thighs. The groin and inner thigh are stretched with a focus on the adductor magnus thigh muscle that draws the thigh in and backward. Lie on your back, bend your knees and place the soles of your feet on the ground. Bring the soles of your feet together and let your knees splay to the sides toward the ground. Extend the arms out in a "T" position. Stay in reclined bound angle for 10 to 15 breaths. Start to raise the knees toward one another on the count of 30. At 15, your knees should be halfway together. You will end the exercise how you began, with the soles of the feet planted. This a great exercise to fully tone the inner thigh.
Wide-Stance Forward Bend
Wide-stance forward bend is a standing inverted forward bend that fully develops the hamstring and abductor muscles, works the quadriceps and rotates the hips open. Begin with your feet separated wide and toes parallel to one another. Fold forward at the hip joints. Release your arms in front of you, shoulder distance apart. Place the palms of your hands on the ground with the fingertips in line with the toes. Your elbows will bend depending on how far you are able to fold forward. Let your head hang heavy. The inversion also calms the brain and opens room for the diaphragm to breathe fully. Remain in wide-stance forward bend for five breaths.
Happy Baby
Happy baby pose focuses on the hips, provides a stretch to the inner groin and massages the lower back. This is a perfect hip opener that you can hang out in even while watching TV. Lie on your back and draw your knees into your chest. Grab hold of the outer edge of your feet (if you can't hold the outside of your feet, loop a strap around each foot). Separate your knees wider than your torso, keep your tailbone grounded and draw your knees toward your armpits. Make sure your knees are in line with your ankles and your feet are flexed. Stay in happy baby for 10 breaths.
Belly Lift
Locust pose is a posture done on your belly with your hips pressed against the ground to strengthen the hip rotator muscles. Lie on your stomach with your forehead on the ground. Extend your arms alongside your torso with palms facing up. Keep your legs straight, hip distance apart. Roll your big toes toward each other to rotate your thighs inward. Lift your head, upper torso, arms and legs from the ground and bring your gaze slightly in front of you. Stay in locust for four breaths. Release and repeat three times.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- Yoga Journal: Happy Baby
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