The Adductors

Bandha Yoga Scientific Keys to Unlock the Practice of Yoga
Scientific Keys
Using the Adductor Muscles in Dog Pose, Tadasana and Urdhva Hastasana

Get a feel for isolating the proximal adductor group first in Utkatasana and Navasana. Once you gain awareness of these muscles, you can use them to refine Dog Pose. Do this by visualizing drawing the upper inner thighs towards one another. This contracts the adductors longus and brevis and pectineus, which adduct, flex, and externally rotate the femurs. You may recall a tip for activating the tensor fascia lata from our blog post, “Strong Thigh Muscles Benefit People with Knee Osteoarthritis.” Co-activate the adductor group with the tensor fascia lata to stabilize the pelvis, flex the hips, and balance internal and external rotation of the femurs.

the adductors and TFL in Dog Pose

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