Outer Thighs Back
OUTER THIGHS HIT BACK IN STANDING POSES
INNER GROINS MOVE BACK
MAXIMIZE EXTERNAL ROTATION OF FRONT LEG
warm-up & hip/groin opening:
adho mukha svanasana – bottom groins back
chaturanga dandasana - bottom groins up to ceiling/ tailbone down
anjeneyasana lunge variations
1) back knee down – lengthen quad of back leg
outer hip down of bent front leg
2) both hands inside front foot, elbows to floor
adho mukha svanasana
chaturanga dandasana
rajakapotasana preparation – place femur correctly parallel to floor
adho mukha svanasana
uttanasana
malasana
utkatasana
tadasana
identify bottom groins and direction of movement
seated hip/groin opening:
baddha konasana on block
upavisata konasana on floor or blankets if lumbar spine is not lifted
parsva upavisata konasana
janu sirsanasa with legs wide
baddha konasana forward
parivritta janusirsana w/ elbow on block
upavista konasana forward
all poses keep legs engaged and in socket, toes upwards, move bottom groins down towards floor, flexible people do not roll off of back buttock bones, use hands on floor to stay grounded in buttock bones and to maximize rotation of bent leg.
tadasana – identify direction of groin movement and femur bones
(internally rotate legs maximum to show outer thighs coming forward)
define “hitting” thighs back. Slap thighs back till they sting.
urdhva hasatasana – keep hitting outer thighs back and lumbar long
vrksasana – moving bent leg makes outer thigh of standing leg go forward.
hit outer thigh back, use foot of bent leg to move bottom groin back.
don’t OVERDO moving bent leg back, but rotate with stability of standing leg
to keep lumbar long.
utthita hasta padasana
“turn the left FOOT in and the right LEG out” explain.
identify movement of thighs. slap back thigh
show how same as vrksasana legs.
utthita hasta padasana- tailbone down, outer thighs back
trikonasana – hit back thigh back
show hitting thigh back and opposite buttock forward how the spine lengthens and
the pose becomes LATERAL vs forward
virabhadrasana II – same actions, legs wider, more pronounced back thigh action.
use back heel as anchor. maximize rotation of front leg, move front buttock
forward.
uttitha parsvakonasana – same actions
vrksasana – repeat, show understanding of legs and better balance
parsvottonasana - parallel leg pose, vs lateral pose (define)
hit outer thighs back, and move bottom groins back to get stable pelvis
virabhadrasana I
show direction of bottom groin with heel on the floor
do with back heel OFF floor, turning pelvis completely to front.
show direction of FRONT outer thigh moving up.
use arms to lengthen spine up after legs are anchored.
virabhadrasana III – same actions
prasarita padasana – same actions
show how hitting thighs back can anchor tailbone in for over flexible people
sirsasana
eka pada sirsasana
adho mukha vrksasana
sarvangasana
eka pada sarvangasana – look at outer thighs dropping down!
outer thighs to ceiling
halalsana – same action
parsva halasana - same action
parsva karna pindasana - same action
urdhva prasarita padasana at wall for savasana for LEVEL I
savasana – start with legs together, release legs from inner groin. thighs heavy.
release lower abdomen, back diaphragmatic band, back of head, neck,
throat. find connection with thigh to… throat release.