Internal Rotation Resources
Internal Rotation Activation with Strap
Rolling through the 90s
Notice how one leg internally rotates, one externally rotates, then roll through center to switch sides.
Flossing Rotators
Flossing Rotators
top leg is in internal rotation, let the sit bone gently pulse between dropping towards earth and floating back up
Lifting Through the 90s
Rolling through the 90s is a mobility drill, this is a strengthening exercise that allows you to stabilize the hip sockets while the femurs are rotated.
Mandukasana with Internal Rotation
from forearm table, slide knees apart any amount that is comfortable.
to add internal hip rotation, lift one foot at a time. Be gentle.
Janu Śirśasana with Internal Rotation
take this familiar pose and rotate the bent knee in and out.
Garduasana Crunches
Single cross or double cross arms/ legs.
If the right leg is on top, then the left arm is on top.
Flossing Garudasana
add a little bounce to Garudasana:
as hips reach back and down, lift elbows slightly
as hips lift, elbows lower
pulse