How to do Square Pose (Hip Opener & Groin Stretch) | Yin Yoga

How to do Square Pose (Hip Opener & Groin Stretch) | Yin Yoga


Square Pose in Yin Yoga. You want your left heel, and leg knee, in line from side to side. In one line from side to side. Then you stack the right heel on top of the left knee, and you drop that knee on top of the left heel. So your’e here. So this is Square Pose, you can also fold over. The key phrase I want you to think about for square pose is externally rotating the hip of the high knee. So if you externally rotate the hip of the high knee you’re going to drop the knee down on top of the heel. and you’re going to feel a deeper stretch. For some of us were going to feel a stretch already, right here. So if you feel a stretch, just hang out here, thinking about externally rotating from the hip and dropping that knee down. You may want to place a block, or something even softer then a block in-between the knee and the foot. Also fold over at the waist. So just like we’ve been doing, seated tall on the sit bones. Just reach straight up to the sky Maybe you drop onto a pillow or bolster out in front of you. You can hold on like this, Where you should be feeling the stretch is right around that right glute. So you’re going to feel a stretch in the right glute. You may feel a stretch on the outside of that leg as well. You may feel it on the inner thigh as well. There’s a variety of different places people are going to feel the stretch. Take advantage of all those places and just breathe through it.

65 comments on “How to do Square Pose (Hip Opener & Groin Stretch) | Yin Yoga

  1. Andrea Nieth Post author

    I like this pose because my hips get a good stretch and my hips need it . I appreciate the step by step instructions you give.

    Reply
  2. Erika Marquez Post author

    Without the Bolster, I wouldn't feel anything. Placing the Bolster is extremely helpful in stretching out my hips! However, it does bother my back a bit.

    Reply
  3. Kaylie Martinez Post author

    I used to stretch with this pose before my Cross Country races but I knew it as "cross overs". I only feel it when I really reach out in front of me.

    Reply
  4. Michelle Zatarain Post author

    For me i feel that using the block is the best way to do it, they help me to have a better pose.

    Reply
  5. janessa carlos Post author

    I feel like this is one of the stretches that I need to work on and I definitely need a bolster to hold on to

    Reply
  6. Tamara Gonzalez Post author

    I love this pose because I feel a really good stretch on my whole leg , so this really helps for me as a dancer

    Reply
  7. Melissa Plascencia Post author

    This is one of those poses that I struggled with at first because you definitely feel the burn.

    Reply
  8. Roman Pulido Post author

    Keywords: Externally rotating hip of the high knee, fold over at the waist, Glut/Outer/Inner thigh stretch.

    Reply
  9. Roman Pulido Post author

    I cant express how bolster have helped me out with every stretch done in this course! I feel a deeper stretch and never over stretch.

    Reply
  10. Chayenne Howard Post author

    This pose reminds me of the half shoelace, I can already tell I will not be able to lean forward once I have my foot up on my knee

    Reply
  11. Veronica Martínez Post author

    My right heel can not even touch my left knee.
    Keyword: externally rotating the hip of the high knee.

    Reply
  12. Zena Booker Post author

    This is a very challenging pose for me, but I feel a great Stevie stretch in my glutes. Great for leg day

    Reply
  13. Samantha MacHado Post author

    The bolster is honestly great for this pose, and just in general, it allows for a deeper stretch

    Reply
  14. vienna bautista Post author

    Square Pose: I enjoy this pose, it is easy for me to do and I feel my hips open up. By folding in this position allows me to find my edge and it really helps me with my flexibility because I’m not able to fold all the way down.

    Reply
  15. Victoria Yahyai Post author

    When doing the square pose I can really feel my hips open up and especially when I fold over I feel more of a deepened stretch definitely at first this stretch to a while to get
    Down but after doing it a lot I feel myself getting better.

    Reply
  16. Alexandra Mayne Post author

    The blocks are a great helper to relax in this pose when folding down, resting my forehead on blocks

    Reply
  17. René Vargas Post author

    Very important to notice that it is easy to pull a muscle if forced a lot, a tip is to take it slow at first, then pull or fall down even lower.

    Reply
  18. heyitsmadi Post author

    1) I’ve always struggled with keeping the square pose down because i’m not flexible in this position

    Reply
  19. Matthew Winters Post author

    The area to focus on while doing this pose can be confusing for a beginner like myself. Really appreciate the detail given here!

    Reply
  20. Clarissa Sepulveda Post author

    I feel like I should be doing this pose everyday, this video really helped me understand the form and where we're stretching

    Reply
  21. Tamika Simms Post author

    As I was doing the pose, my left knee felt every uncomfortable. I have tight muscle and ligaments/tendons. Is it possible to put a soft block under the left knee?

    Reply
  22. Tamika Simms Post author

    I practiced the pose again and this time I made sure to seat tall on the sit bones.
    This time was completely different from the first attempt.
    Nice deep stretch, thank you.

    Reply

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