Seated Internal Rotator Strengthener: Hip Strengthening Exercises to Prepare for Asana



  1. In Dandasana (Staff Pose), place hands on floor outside hips.
  2. Take thigh out some.
  3. Turn thigh inward from hip.
  4. Hip will tend to lift so buttock lifts from floor; however, keep buttocks on floor.
  5. Keep foot 3-6 inches from floor.