Basic Practice: The Inner Thighs and the Sides of the Waist

Basic PracticesIn each of these poses, think of separating the legs from the torso. Reach the sides of the body towards the head and the legs away from the navel. Instead of squeezing the belly and tucking the tail forward, find strength in the abdomen by widening the abdomen and cinching in and grounding the sides of the waist. Find strength in the inner thighs rather than the outer hips and quadriceps.

The Sequence:

Matsyasana (Fish Pose)
  • Recline with the legs crossed simply in Sukhasana (Comfortable Pose) with the elbows clasped and the arms above the head.
  • Hold this pose for 1 to 2 minutes in each leg crossing.

Adho Mukha Shvanasana (Downward Facing Dog Pose) with a block between the thighs

Uttanasana (Intense Stretch Pose) with a block between the thighs

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Forward Bend Vinyasa:
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the right leg forward and the left leg straight
Parshvottanasana (Intense Side Stretch Pose) with the right leg forward
Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
Lunge with the leg leg forward and the right leg straight
Parshvottanasana (Intense Side Stretch Pose) with the left leg forward
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the leg leg forward and the right leg straight
Parshvottanasana (Intense Side Stretch Pose) with the left leg forward
Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)
Lunge with the right leg forward and the left leg straight
Parshvottanasana (Intense Side Stretch Pose) with the right leg forward
Adho Mukha Shvanasana (Downward Facing Dog Pose)

Child’s Pose

Pavana Mukatasana Cycle:
Eka Pada Pavana Mukatasana (Single Leg Wind Relieving Pose) with the head down and the bent leg out to the side
Eka Pada Pavana Mukatasana (Single Leg Wind Relieving Pose) with the head up

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana Cycle:
Supta Padangusthasana 1 (Reclined big Toe Pose 1) with the head down
Supta Padangusthasana 2 (Reclined big Toe Pose 2)
Supta Padangusthasana 1 (Reclined big Toe Pose 1) with the head up

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose) with a foam block between the feet

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Jathara Parivartanasana (Belly Turning Pose) with the knees bent and a block between the thighs

  • Do the pose twice on each side.
Jathara Parivartanasana (Belly Turning Pose) working on straightening the legs with a block between the feet
  • Do the pose twice on each side.
Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Bookmark and Share
Comments (3) | Trackback

3 Responses to “Basic Practice: The Inner Thighs and the Sides of the Waist”

  1. christine says:

    Really great sequence. Good for growth–meaning a parallell movement for the flowers and grasses coming up.
    I’ll use it my classes this week and report back to you.

  2. Christine says:

    Sequence was great. One class was beginners, couldn’t manage the forward bend sequence and I made a variation using a ballet bar for the forward bend vinyasa so that they din’t have to reach down but could stretch forward. Your instruction for compressing the side body and relaxing the ab worked with my classes. Thanks.

    • Using the ballet bar is a great idea! I bet that provided a lot of stability. Pressing gently down on the bar would also help the students to cinch in the waist and find a connection between the arms and the sides. I wish I had access to a bar at the gyms I teach in. I could do so much with it.

      Glad the sequence worked well!

      W

Leave a Reply