A fairly straightforward adductor stretch, I often think of this as the one-legged side splits. There are a few different ways to take this and you can feel free to experiment around and find what works best for you.
To begin, step the feet about 3 feet apart and turn the toes out. Bend the right leg and keep the left leg straight. Ideally, the right heel is on the floor so you might need to widen the stance a bit. Check in with the feet and make sure that they are turned out to match the angle of the thighs. Feel free to turn the left toes to face up toward the ceiling and roll the left leg out a bit. Alternately, you can keep the toes on the floor as you keep the thigh somewhat inwardly rotated. This simply changes the angle of the stretch in the legs. Find what works for you.
It is important to make sure the knee joint is not put under any unnecessary strain. If you feel tension at the joint, experiment with the rotation of the thigh or simply back out until you no longer feel strain. We want the sensation to occur in the belly of the muscle, not the joints.
There are a couple of options for the hands. You can keep them on the floor, bring them up in front of the heart, or even reach the right arm around the front of the shin while taking the left arm around the back for a bind. You can use the right arm to gently press the right leg open a bit, deepening the stretch.
Hold as long as you like, then switch sides.
If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!