Seated External Rotator Stretching: Poses & Adaptations for Hip Health & Hip Issues

Sucirandhrasana

• Stretches glutes, external rotators, and abductors.
• Sucirandhasana (Eye of the Needle Pose / Reclining Pigeon

Eka Pada Rajakapotasana

• “This bittersweet posture uses the weight of the entire body to stretch the external rotators.” (Jason Crandell)
• Eka Pada Rajakapotasana (One Legged King Pigeon Pose)

Agnistambhasana (Fire Log Pose)

• Externally rotates the thighs even more deeply than Pigeon Pose.
• Agnistambhasana (Fire Log Pose)