In this class we take a trip around the hips and work on improving our seated straddle, also known as upavistha konasana or the pancake stretch. Though a linear seeming pose on the outside, lots of rotation in the hips and pelvis are needed to achieve deeper positions. We start with CARs to wake up the joints and tissues, followed by creating space in the deepest tissues of the joint capsule by working internal and external rotation. Then we work on building some length in the hamstrings and adductors (inner thighs) and follow that up with building strength in the hip flexors and abductors (outer thighs). We add more capsule CARs throughout to drive more and more rotation. We end with some static and dynamic practice in the straddle position itself.

If you feel very stuck in this position please check out our single joint action classes for hip rotation, flexion, or abduction to improve these qualities on their own; then return to this class and see how things change!

Two blocks and a blanket are needed.
A wall or something to use for balance will also be helpful.