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  • Home
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Inner thigh release with a yoga block

April 20, 2021 //  by Di Hickman//  12 Comments

Many people have this preconception that yoga teachers are uber-flexible. We’re not. While it’s true that yoga asana does draw in the bendy flexible body, for some of us, we come to yoga for help. Personally, in my body, one thing I really struggled with is hip external rotation. Consequently, this can make poses like goddess, butterfly and pigeon a struggle. In yoga teacher training I learned this quick and easy inner thigh release. Perfect for adding into any yoga warm-up.

release tight inner thighs

While this inner thigh release is done with a yoga block it’s also suitable for other sports, or just daily movement. If you’re looking to increase flexibility in the hips or inner thighs then this is definitely worth a shot. Try adding it to your warm-up and see if you feel a difference.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

Inner thigh release

While tight adductors might not seem a big deal, they can lead to postural issues. Possibly even leading to us altering our walking pattern or cause other issues. If, like me, you know that you have a limited range of movement in this area, then give this inner thigh release a try. Firstly, begin lying on your back with the knees bent and feet on the floor. Then warm up with some windshield wipers, moving the knees left to right. Secondly, come into a pose like reclined butterfly, or seated butterfly.

Supta Baddha Konasana - reclined butterfly pose

Why? Because we need to know where we’re starting from, so we can see how far we have to go. This is the time to do a body scan. Notice things like:

  • Where does your pelvis connect to the floor?
  • Is there a difference on the right compared to left?
  • Does one leg open out more?
  • Is that true? Or just compensation of the pelvis shifting?
  • What’s the relationship of the feet to each other?
  • Can you feel any pulling, or holding of tension?

Once you take a minute to assess your body in the pose then come back to the starting position. Place a yoga block between the knees and inner thighs. Preferably, on the medium width.

lying on back with yoga block between inner thighs

On an exhale, squeeze the legs into the block. Applying pressure to the block will activate the inner thigh muscles. Hold this for a few seconds. Then, SLOWLY, release. Take about 5-8 seconds to release. In fact, the slower the better. Imagine the muscular tension you created, is melting away.

lying on back with yoga block between legs

Take a breath, and then repeat two more times. As you repeat remember the release is super slow! There is nothing to be gained here by moving quick. Be the tortoise not the hare. Slow and steady. Notice:

  • Does one leg hold more tension?
  • Can you squeeze more on one side?
  • Is there more effort required in one leg?
  • As you release is one leg able to control more?
  • On the release, is the movement fluid? Or jumpy?
  • How slow can you release?
  • What is your limiting factor to slowing the release, body or mind?

Once the inner thigh release is done three times, remove the block and come back into the pose you chose for your scan. I chose reclined butterfly as it’s less moving around. When you find that same pose, notice if you feel ANY difference.

butterfly pose - cobblers pose - baddha konasana

Initially, there may or may not be a noticeable difference. However, as you progress into your practice this inner thigh release may help you go deeper into those externally rotated poses. Remember though, go slow and steady – be the tortoise!

Want more yoga?

If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. Other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.

Questions

  • Have you got tight inner thigh muscles?
  • Where do you hold tension?
  • Do you have issues going slow?

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release tight inner thighs
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Reader Interactions

Comments

  1. Lyosha

    April 28, 2021 at 12:49 am

    this post is very useful to my little yogi at home. My partner is not very flexible in the inner thigh area while for me it’s the most flexible part of my body. I can’t really help him and there I have you and your blog. thanks a lot Di!

    Reply
    • Di Hickman

      January 8, 2022 at 10:07 am

      Hah yep we’re all made different, so what’s flexible for one is the “tin-man” for others

      Reply
  2. Monidipa

    April 27, 2021 at 9:41 am

    Ok, this is easier and it is going to help my thighs. I am going to practice it from tomorrow morning!

    Reply
    • Di Hickman

      January 8, 2022 at 10:06 am

      That’s great!

      Reply
  3. Clarice

    April 26, 2021 at 8:39 am

    I would love to try this. Thank you for sharing the video as well. Helps me follow easily.

    Reply
    • Di Hickman

      January 8, 2022 at 10:06 am

      Yep I’m a visual learning also so I like to offer many learning formats

      Reply
  4. Natalie

    April 25, 2021 at 10:55 am

    Oh love this and need to try it. I keep meaning to find myself a yoga class!

    Reply
  5. Crickette, The Things I Have to Say

    April 22, 2021 at 11:29 pm

    I am not flexible as well, but I really enjoy stretching. I love how it’s a little bit painful but truly satisfying.

    Will try your tips.

    Reply
  6. Ivan Jose

    April 22, 2021 at 9:24 pm

    I feel that I need this. I feel a little pressure on my legs and lower back so I think this would benefit me.

    Reply
  7. Lori Bosworth

    April 22, 2021 at 7:51 am

    Yes, I always assumed yoga instructors were really flexible! The inner thigh release will really help with other poses. I definitely need to get a yoga block!

    Reply
  8. CA

    April 22, 2021 at 3:33 am

    Wow! This is such a good routine for thigh exercise. I am kinda relieved that even experts in yoga have some struggles with flexibility as well. It’s encouraging.

    Reply
  9. Nisha

    April 21, 2021 at 1:35 pm

    The inner thigh release sounds like a great way to relax the muscles there and to include in the yoga warm-ups. The block used in between is a great way to press into and loosen up. wonderful share.

    Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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