2. Adduction

Parivrtta Supta Padangusthasana

Parivrtta Supta Padangusthasana | Purna Yoga Hip Series by Aadil Palkhivala
Parivrtta Supta Padangusthasana |Adduction | Purna Yoga Hip Series by Aadil Palkhivala

Benefits:

  • Opens the abductors (especially the IT Band and TFL)

Go Deeper:

  • Work toward balance on the right and left sides
  • Work toward the full pose: hand holding the big toe

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Previous Pose:

Flexion >

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Next Pose:

Abduction >

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Safety Points:

If the pose feels too challenging, or if the raised leg is less than 45° from the ground, practice with the grounded leg bent to a 90° angle and the foot on the floor.

FINDING THE POSE:

1.

Start by lying on your back with your legs together, aligned with the central line of your body.

2.

Keep the left leg active, slightly internally rotated and all the toes pointed to the ceiling with the foot flexed.

3.

Bring the right leg in towards chest, hold the strap in the left hand, looped around the back of the heel coming beside the inner ankle (as pictured). Straighten the leg with the foot reaching for the ceiling holding the strap with a straight arm.

4.

Bring the right hand to the crease of your right thigh. If you don’t need the strap, hold the outside of the right foot with the left hand.

5.

On an exhalation, bring the right leg to cross the­ body to align the right foot with the left shoulder, not moving past.

6.

Keep the right buttock and both sides of the sacrum on the ground. Activate both feet and reach the heels away from you as you contract your quadriceps.

7.

Turn the left thigh in slightly and hug the thighs towards each other. Use your right hand to move the right thigh towards your feet as you pull your right foot towards the head with the left hand.

8.

Hold for 2 to 3 breaths only. Repeat on left leg.