The adductor muscles run the length of your inner thigh. We made the connection to them in the abdominal poses I posted last month. Now, in this basic seated pose, we'll aim to lengthen these muscles.

Sometimes the adductors grip, contributing to a pulling of the pelvis or even troubles in the back and/or spine. In class, a few weeks ago, I had you work the Baddha Konasana before working standing poses, not only to create length in the muscles, but to open up space in the pelvis. This allows for increase blood-flow to the pelvic and abdominal organs, offering them true organic health.

When we first sit in Baddha Konasana**, we may come to the alarming realization that our knees hover well above our hips and our backs round and the abdomen collapses. Often, I see students pushing on their thighs, or worse, their knees, to get those knees to the floor. But if we go back to our objective, we want to create length along the inner thigh and space in the pelvis, we may need to lift up on some height.

Take what height you need. A block or two, a blanket or three, or even a bolster. Bring the bottoms of your feet together, your knees apart. Now, take the marble test: if you placed a marble on the inner knee, would it roll to the groin? If yes, you need more height. If marginally, then you can experiment. If no, then, you may find you get more release through the inner leg.

If you feel the gripping or strain in the inner thighs, be sure to support them by placing rolled up blankets, blocks etc., beneath hem This support offers the muscles an opportunity to actually let go. If they don't have the support, they may actually tighten.

Now sit with the hands beside your hips, or place a strap around the outer feet and hold it with your hands to lengthen the body. Lift the sides of your body evenly up. Draw your shoulder-blades down your back and into your chest. Sit here for several minutes. First, observe your breath and allow the abdomen to soften. Then, bring your awareness to your inner thighs. Keep the corners of your feet pressing together as you consciously lengthen from inner groins to inner knees.

Now, lean to your left and with your right hand lengthen the right thighbone toward the knee (don't push the knee down!). As you slide the thigh further away from the pelvis, draw the pelvic rim (hip bone) up toward the waist. Feel how it creates a sense of space and traction in the joint, freeing up congestion there.

Do the same on the other side.

When you've completed both sides, come back to Baddha Konasana with the hands behind or holding the strap. Observe the inner thighs. Do they feel longer? Softer? How about the pelvis? Can you feel the breath in the pelvic cavity?

You can start your practice this way, or place it near the end of your practice. Or, if you only have a short time, practice it on its own. Even while watching a movie!

** Note: If you find it difficult to hold the back of the waist into the body and the spine lifted, practice with the back against the wall.