SOOP-tah pah-dang-goosh-TAHS-ah-nah B
A supine hip opener that stretches the inner thigh (adductor) of the lifted leg while maintaining spinal grounding. It complements the hamstring stretch of Part A and further calms the nervous system.
From Reclining Big Toe Pose A, open the lifted leg to the side.
Keep the opposite hip grounded.
Maintain a straight leg and a long spine.
Ensure the entire spine remains grounded on the mat, especially the sacrum.
Actively press the outer hip of the grounded leg down to prevent rolling.
Allow the lifted leg to open to the side, maintaining its straightness.
Keep the shoulders relaxed and avoid tension in the neck.
Gaze toward the nose-tip or close your eyes for deeper introspection.
Deeply stretches the inner thigh (adductor) and groin of the lifted leg.
Maintains the hamstring stretch from Part A.
Lengthens the spine and helps release tension in the lower back.
Further calms the nervous system and promotes relaxation.
Enhances body awareness and sensitivity to hip opening.
Use a strap looped around the arch of your lifted foot to assist in extending the leg to the side if your hand doesn't comfortably reach.
Stand at the student's lifted leg. Place one hand on the inner thigh (near the knee) and gently encourage the leg to open further to the side on an exhale.
Avoid pressing directly on the knee joint; communicate about intensity and any sharp pain.
Place a flat palm on the ASIS (hip bone) of the grounded leg to prevent the pelvis from tilting or lifting.
Ensure the student's lower back remains grounded; avoid any arching.
Drop your leg to the side.
Invite the inner thigh to release and lengthen, allowing the lifted leg to descend gradually toward the earth.