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Adductor Loading

Adductor Loading

Pancake yoga — inner thighs & hamstrings. Active recovery day.

7 exercises~28 min
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Warm-up

  • Centering Breath · 60s
  • Yoga Cat-Cow · 55s
  • Hip Circles · 40s

Exercises

  1. 1Butterfly (Baddha Konasana)3 rounds · 95s hold
  2. 2Frog Pose (Mandukasana)3 rounds · 95s hold
  3. 3Seated Straddle Good Morning3 rounds · 8–10 reps
  4. 4Garland Pose (Malasana)3 rounds · 85s hold
  5. 5Seated Straddle Prep (Upavistha Konasana)3 rounds · 100s hold
  6. 6Seated Forward Fold (Paschimottanasana)2 rounds · 90s hold
  7. 7Child's Pose (Balasana)1 round · 75s hold

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