1. Home
  2.  » 
  3. 40 min yin yoga
  4.  » 6 Yin Poses for the Inner Thighs & Groin

Do you hold a lot of tension in the inner thighs? You might not even realize it until you start to stretch.

Personally I’ve been horseback riding every day and this area is overworked. My fellow equestrians you will really enjoy this sequence. But I believe this one is truly great for everyone.

These 6 poses will target the adductors, and the groin. Hold each one of them for about 3 to 4 minutes.

No props required, but as with any yin practice you might want to have whatever props (blocks, bolsters, blankets) available.

  1. Child’s Pose – Start kneeling. Bring the big toes together and knees wide. The wider the knees the more intense throughout. Lower the forehead down to the ground, with the arms extended forward. Pressing the hips to the heels and lengthen the back. Let gravity take you deeper.

2. Frog Pose – Start from table top, maybe turning to the longer edge of your mat. Widen the legs, keeping hips in line with the knees. Flex the feet so the toes point out. Pad knees is needed (turning to the long edge of the mat and folding it over is a great way to do this if you don’t have extra props). Melt the upper body down. Maybe supporting the chest or forehead. This is an intense pose, so make sure you are not going past your edge. Lightly engage the belly. Slightly lengthen the tailbone to make sure you’re not collapsing the low back.

3. Deer Pose – Start seated, facing the top of the mat. Bring the right shin parallel to the top of the mat, right knee at 90 degrees. Bring the left shin back in line with the long edge of the mat, also making a 90 degree angle with that knee. Flex into both feet. Getting an internal rotation in the left hip. Bring the hands back behind you so you’re on a diagonal. Either stay on palms, lower to some props or recline to the forearms. Remember less is more. After holding for 3 to 4 minutes, ease out slowly. Maybe taking some windshield wiper motions with the legs before repeating on the other side.

4. Straddle Fold – From seated, open the legs wide as appropriate. Feel the pelvis tilt forward. You can bend in the knees, but keep toes and knees pointing up. Start folding down in the center, rounding through the spine. Support the forehead if needed.

5. Happy Baby – Lower down on the back. Draw the knees into the chest, opening towards the shoulders. Stay here, or grab the calves, ankles or big toes. Stack the ankles over the knees. Pull the thighs down. Keep the entire spine down on the mat. Strive to relax the legs completely. Only a bit of strength in arms holding them up.

6. Reclined Butterfly – Bring the soles together and drop the knees apart. Supporting the knees if you want. Maybe bring the arms overhead to lengthen the spine and provide a gentle opening through the chest and shoulders. Play with how close or far the knees are.

These 6 poses come from a 40 minute intermediate yin practice I shared on both YouTube and my app. Check it out below.




Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →




Gemini Themed Yoga: Creative and Fluid Poses

Gemini Themed Yoga: Creative and Fluid Poses

Gemini is a creative sign. They are able to adapt and fit in easily, as a very social sign. They are able to find balance between head and heart. For this Gemini themed sequence we will work through a creative, fluid flow, with a bit of balancing to tap into this sign...

7 Poses for a Strength Building Yoga Flow

7 Poses for a Strength Building Yoga Flow

Are you looking for a bit more of a workout on your mat? Short on time but want to build heat and feel a bit of a burn? Feeling a slump and needing to get that energy up quick? Try these 7 poses for a practice that's equal parts strength and stretch. No props...

Taurus Themed Yoga Poses: To Invite Abundance In

Taurus Themed Yoga Poses: To Invite Abundance In

Taurus is the second in the zodiac and an earth sign. It is related to the physical, both the body and the world. And our connection to it. As a sign it is related to grounding, and our ability to be soft and slow. That's why this practice will move slowly through...