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

Overview

• Objective — Strengthen internal hip rotators, including TFL and glute medius
• Prepares for — Virabhadrasana I (Warrior 1 Pose), Parsvottanasana (Pyramid), Jathara Parivartanasana (Reclined Twist), Marichyasana Twist
• Source – Mukunda Stiles, Structural Yoga Therapy 2000

Instructions

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.