1. 90–90 Stretch
Sit on the mat with your glutes on the floor, feet wider than hip-width apart, and hands placed behind you for support. Rotate both knees to one side, then switch to the other side. Move slowly from left to right, creating internal and external rotation at the hips.
2. Pigeon Pose
Place your right knee and ankle on the mat, then lower your right hip toward the floor. Extend your left leg straight behind you. Place your hands or forearms in front of your body and lower your chest until you feel a comfortable stretch.
Repeat on the left side.
3. Adductor Rock Backs
Start on all fours. Place your right knee under your hip and extend your left leg out to the side with the foot flat or toes pointing up. Keep your hands on the floor in front of your chest. Rock your hips forward and back to stretch the inner thigh and open the hip from different angles.
Repeat on the left side.
4. Frog Pose
Finish with frog pose. Open your knees wide away from the center of your body, keeping your feet behind your knees. Place your hands or forearms on the floor in front of you. Lower your chest as close to the floor as comfortable and focus on slow exhales for 45 seconds.
Check: Make sure your toes are rotated away from you in this position.
