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| Hip Opening Stretch: Ankle Over Raised KneeReclining Cobbler Pose—Arms at the Sides |
Hip Opening Stretch: Ankle Over Raised Knee
This yoga hip opening stretch is one that you can do by itself to help open your pelvis and groin area. You can also incorporate it into your regular workout routine—before or after your workout—as a good stretch for the groin and inner thighs.
Lie on the floor on your back. Bend your knees and place your feet hip-width apart and parallel to one another; soles of the feet on the floor in front of your buttocks. Grasp your left ankle with your two hands and place the ankle in the area of your right thigh that begins just above the knee. Thread your left hand under your left thigh (between your legs) so that it meets your right hand on the back surface of your right thigh. Clasping your right thigh with both hands, gently raise your right foot off the ground, bringing both your legs toward your chest. Hug your right leg in toward your upper body and feel a strong stretch opening up your entire left (and perhaps also right) hip area—thigh, groin, and buttocks.
To increase the stretch, try raising your back off the ground as you round your back and bring your head as close to your leg as possible. Hold this stretch for several full rounds of deep, rhythmic breathing. When you are ready to release from the pose, slowly lower your right foot to the ground. Release your hands to your sides as you uncross your legs and place your left foot on the ground, parallel to your right foot. Take a few deep breaths. How do you feel? Does one side of your body feel differently than the other?
Repeat this hip opening stretch on the other side of your body and then slowly stretch your legs, one at a time, out in front of you. Resume Corpse Pose. Rest here for a few minutes while you absorb the benefits of this hip-opening stretch. Take stock of how you feel mentally. Do you feel differently than you did before the stretch—physically, emotionally, and mentally?
