The Hip Rotator Muscles
Opening the External Rotators with External Rotation
Opening the External Rotators with Internal Rotation
- Extension (warrior I, high lunge, backbends...) will open the front of the hips.
- Abduction (warrior 2, horse, supta baddha konasana...) will open the inside of the hips.
- External rotation with flexion (pigeons, cow face, lotus...) will open the external rotators in the back and outside of the hip.
- Internal rotation alone (pose pictured above) will open the deep external rotators deep and low in the back of the hips.
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