Dancer is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders and improves stability in the hips.
Category - Hip Opener
There are 3 different types of hip openers—hip flexor and quad, groin and adductor and outer hip, TFL and glutes stretches. You should aim to incorporate all of them into your training program.
Dead Pigeon or Figure Four stretches the glutes, TFL, piriformis and external hip rotators and can help to alleviate lower back pain.
Eagle is an advanced balancing pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.
Sitting cross-legged (Easy Seat) opens up the hips, stretches the ankles, knees, hamstrings and groin and improves posture.
Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and improves lung capacity.
Flying Locust is an advanced pose that improves spinal mobility and stretches the abs, hip flexors and quads. It's awkward, so take it easy.
Folded Butterfly stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.
Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.
Balancing Half Moon is an advanced posture that challenges your balance, strengthens and opens up the hips and develops focus.
Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.
Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, quiets the mind and can help to alleviate lower back pain.
Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back and opens up the hips. A strap can be useful in this pose.
Hero pose stretches the feet, ankles, knees and quads—the superficial front line and is one of the only poses that internally rotates the hips.
High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.