This is an advanced class for Hip IR/Abduction while utilizing frog base

Equipment Needed: Yoga Blocks

The frog base is pretty advanced, as is the cues in this class, so keep that in mind before jumping in.

We'll be working both Hip IR and abduction at the same time in the frog base. This can be very challenging, so don’t be discouraged if you struggle in the beginning. It will take time and practice to develop the neurological control to initiate these PAILs/RAILs cues.

If you struggle initiating both downward/upward force with the rotation at the same time, just work on initiating rotation only at first. As you get more comfortable you can initiate both with better control.

As always, listen to your body and go at your own pace. While this is labeled an advanced class, you can regress the session by doing less rounds of PAILs/RAILs, lowering the intensity of PAILs/RAILs, and/or slightly modifying the base so you’re sitting more upright.

** Sidenote - as I was editing this video I noticed Christa had adjusted her position a little after a few minutes into the base. She started leaning her body forward (away from her hips) and was slightly sinking into her low back. A few minor compensations to look out for if it happens to you.

This class is a tough one and will likely leave you in tender city!