The inner thigh is very important because it connects the quadriceps at the front of the leg to the hamstrings in the back, so if the inner thigh has tension, it can translate to dysfunction in both.
Equipment: foam roller and blanket for comfort or support
1) Rolling Out The Inner Thighs
On your belly, open the knee out wide and as high as you can. Then bring your weight gently down on the foam roller. Begin by rolling up and down on the inner thigh, starting at your hip and going all the way down to your knee. You can also rotate your leg internally and externally to explore for tension. Pause at any point of intensity and hold there for a few breaths.
2) Hip Circles in Tabletop Position
Come to all fours, with hands under your shoulders and knees hip-width apart. Shift your weight evenly to your left leg and hand, and lift your right heel towards your butt. Open the knee out wide, then touch it to your right tricep and bring it towards your belly. Keep your core tight so you don’t begin leaning or bending from your spine. Do ten circles in this direction then reverse and do ten in the other before switching to your left side.
3) Lateral Lunge
From a standing position with feet wide, root your left foot parallel to your mat, while your right rotates out at a 45-degree angle. Bend your right knee and come down into a lunge. Be sure to bend your knee in the same direction as your toes. Repeat ten times then switch to your left leg. Note any differences in mobility when you change sides.
3) Half Frog Stretch
On your belly, open the knee out wide and as high as your body allows like we did when we used the foam roller. In this stretch you are working towards getting your hips flat on the ground and belly pulled in, so if you find that your butt is sticking up and you are unable to lie flat on the ground, use a rolled up blanket to help you get that support. Hold here for a few minutes before switching to your left.
4) Wide Leg Straddle
This last stretch can be done with or without the support of the wall. If your mobility limits you so that your pelvis tucks underneath you and your low back curves in this position, the wall will be the best option for you. Start with your legs wide. Draw your shoulders back and chest up, start walking your hands forward. Once you’ve found a good stopping point and you are hinging at the hips (not in the low back!), you can use your blanket or foam roller if you need some support for your forearms.
MacKenzie’s Bio
Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an arena reserved for cultivating inner peace.
MacKenzie is a certified personal trainer and yoga instructor. Her teaching combines thorough understanding of alignment and anatomy with the joy of balance and movement. She engages deeply with her students and her classes are thoughtfully sequenced, creating a safe space to have fun and explore, work hard yet find softness.
No aspect of the modern practice experience is left untouched. All will leave energized, grinning and humming at the end.