Anjaneyasana
Step the left foot back into a lunge, bending the right knee directly over the right heel and bringing the left knee to the floor (you can use a folded blanket under the knee for comfort). Engage the left glutes to increase the stretch in the front of the left hip. Bend the left knee and grasp the ankle with your hand or a strap to deepen the hip stretch. Then activate the muscles by imagining that you are trying to drag the left knee forward. Hold for 5 seconds, then relax and go deeper into the stretch. Release and repeat on the other side.
Upavistha Konasana
This pose stretches the hamstrings and the adductor muscles on the inner thighs. Sit on the floor with your legs in a V and activate your quadriceps to straighten the knees. Engage the outer hip muscles to widen the legs, then press your heels into the floor and attempt to drag them toward each other isometrically to contract the hamstrings and adductors. Hold for 5 seconds, relax, then repeat and go deeper into the stretch.
Setu Bandha Sarvangasana
This pose strengthens the outer hip and gluteal muscles. Lie on your back with your knees bent and feet hip-distance apart. Press your feet into the floor and attempt to drag them apart without movement. This trains the outer hip muscles to remain active in the pose and strengthens the muscles around the pelvis. Maintain this action as you contract the gluteus maximus to lift the pelvis up into Bridge. Hold for 5 breaths and release.
