Yoga for the Abductors

When you’re considering which yoga poses would benefit you the most, don’t forget about those that target your abductors. These muscles, which run along the side of your body from your pelvis to the tops of your legs, are responsible for helping to keep your pelvis level and spine straight. Well-developed abductors contribute to your overall stability while walking and standing on one leg. Include yoga for the abductors in your practice as often as you can.

Tree Pose

Tree pose, if done correctly, can help you isolate your abductors. This gives you a point of reference for each subsequent pose and helps you learn how to adjust your pelvis with the help of your abductors. Stand on your right leg and place your left foot on the front of your inner right thigh. Instead of pushing into your thigh with your left foot, push your thigh against your foot. The hip abductors level your pelvis, and you find the proper alignment in Tree and every other one-legged standing pose. Sweep your hands up over your head and bring your palms together. Stay in Tree for up to one minute and then switch sides.

Modified Pigeon Pose

Full Pigeon pose is a majestic and graceful sight. But for the purposes of isolating and working the abductors, this modified version of the Pigeon is effective. Stand in front of a table or surface no higher than the tops of your hips. Bend your left leg at the knee and cross your lower left leg over your right leg. Holding onto the table with your left hand, grasp your right ankle with your right hand and guide your left, bent leg onto the surface. Instead of collapsing comfortably onto the table, shift your weight onto your right, standing leg to maintain a level pelvis. Spend one minute on the right side and then switch.

Fire Log Pose

Also called the Double Pigeon pose, Fire Log pose works both of your abductors at once. Come to a seated position on the floor. You may put a folded towel or blanket under your sitting bones. Bend your left knee and rest the outside of your left leg on the floor. Position your left foot under your right upper thigh. Maneuver your right bent leg on top of your left leg. When stacked properly you should be able to look between your legs and see a V shape. Sit tall in Double Pigeon for up to a minute and then switch sides.

Side Bends

From the Kundalini yoga tradition, this moving pose serves to stretch and lengthen the abductors. Step your feet at least 2 feet apart. On an exhale, bend from your waist sideways to the left. At the same time let your left hand skim down your outer left leg and bring your right arm up towards the ceiling. Inhale back up and then on your next exhale repeat the maneuver on your right side. Continue stretching on each side in time with your exhales and inhales for up to two minutes.