All exercisesYoga·Adductors 
Horse Stance
AdductorsQuadsGlutes
Step 1 / 2
At a glance
- Equipment
- None — bodyweight
- Suggested hold
- Hold 5–8 breaths
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Common mistakes
You let the knees drift inward as the thighs fatigue — the last thirty seconds are where it happens.
You lean the torso forward and stick the hips back, turning the stance into a half hinge.
You sink deeper than you can hold with an upright chest.
You clench the shoulders and jaw and hold your breath against the burn.
What to focus on
Sink straight down between the heels with the torso stacked tall over the hips.
Gently press the knees outward the entire hold — that is the adductor work hiding in the pose.
Keep the breath slow and quiet while the legs shake; calm on top, fire underneath.
