Short Class 17: Hip Abduction and Adduction
3 classes per week
•
40m
This class will focus on Hip Abduction and Adduction
Equipment Needed: Yoga Blocks
Time Markers:
0:18 CARs (warm-up)
4:45 Hip Abduction PAILs/RAILs (Bear Sit Base)
12:37 Hip Abduction Lift Offs + Hovers (Bear Sit Base)
17:35 Hip Adduction PAILs/RAILs + Lift Offs (Elevated Side Lying Base)
34:54 Finishing CARs
Here we’ll explore our standard bear sit base for hip abduction, and then incorporate a new base for adduction - which we’ve yet to address for a PAILs/RAILs base…until now. This base is very challenging and will leave you feeling all kinds of buttery and tender.
Enjoy!
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Equipment Needed: A chair or bench to sit on. Slant board and resistance band are optional.
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0:20 CARs (warm up)
7:00 Roll Ups (Supine Base)
9:00 Anterior/Posterior Pelvic Tilts (Quadruped Base)
10:40 Spinal Flexion PAILs/RAILs (Seated Base)
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Equipment needed: A Powerband (or pull-up band)
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Short Class 62: Knee End-Range Control
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Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.
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