Happy Hump-asana Day: Supine Groin Stretch [Doesn’t that Sound Enticing?]

Happy Hump-asana Day, friends!

I’ve been a bit off the radar this week and will continue to be for the next few days thanks to some big life changes [I quit my big girl job, ‘member?]. Add a drastic schedule change, a few more teaching gigs, a visit from mom [she’ll be here tonight!], a magazine launch party, and a freakin’ partridge in a pear tree…

Photocredit: Cane News

…and I’m spent.

[Btw, does that partridge look a little trapped? À la Kate-Chopin-caged-bird-style? Not really a feel-good holiday image.]

Anyhoodle, here we are at Hump-asana Day with one of my most recent favorite postures: supine groin stretch (-asana?) [Sure, why not].

If you have super tight hips and/or inner groin, this baby’s for you. Luckily, it’s pretty simple:

  1. Lie on your back, shoulders away from the neck, legs outstretched in front of you, and pull your right knee into your chest.
  2. Breathe into the opening of the left groin and front body.

Stay right there if you want to, like so:

Aaaaaaaaah.....release.

This might be enough for you. If so, just stay here and breathe.

However, if you want to go a bit deeper, I strongly encourage you to do so. Simply place a block at the sacrum, the base of the spine, and relax over the block. Then, perform the above posture. The block allows you to open the front body and inner groin a but more and also find a release in the lower back. The “level” of the block is your choice, depending on how you situate it underneath the body.

Spend at least three minutes here, engaging in a more yin– than yang-like practice, and breathe into areas of tension. Slowly release the right knee and repeat on the left side.

Things to keep in mind:

  • Continue to encourage your knee into your chest. After you release the right knee and switch sides, be mindful that the left knee will not move to the same location on the chest as the right knee just was [give it time].
  • Release your shoulders down your back. Although you are supine, you may still attempt to tense your neck, jaw, and face. Keep breathing and releasing those areas.
  • Let the block do the work for you. With your knee(s) pulled in, continue to release your lower back into the block, using it to support your hips – that way, there’s less work for you to do with the low back and hips and you can focus on releasing the groin.


P.S. I’m writing some IOUs to YIOM this week. While I’m gone, be sure to check out the lovely YIOM blogs here. Cheers!

Happy Hump-asana Day, fellow yogis! Get your minds out of the gutter – Hump-asana Day, traditionally known as Wednesday or “Hump Day” in lamens/working-folk tongue, is a mid-week yogi treat. Hump-asana Day features a snippet of a pose worth spending some time exploring. And since they’re ALL worth exploring, we’ll never run out of poses for Hump-asana Day – rejoice!

Published by Amanda Niznik

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