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Step 1
Start by standing on your mat in Tadasana, or Mountain Pose. Feet are hips-width distance apart and your hips are directly over your knees and your knees directly lined up over your ankles. Place a yoga block between the mid-thighs. Highlight the inner thighs and draw them back, creating a slight inner rotation of the legs. Firm the thigh muscles (quadriceps) to lift the knee caps.
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Step 2
Sit on the floor with the legs extended straight in front of you in Dandasana, Staff Pose. Lift the right foot and place it flat so the heel is in front of the right hip bone. Place both hands on the right shin. Lift the left leg and actively firm the left thigh muscles (quadriceps). Remain for 5 to 8 breaths, drawing the lower belly in. Lower the leg. Repeat second side. Repeat one more round each side.
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Step 3
Lie on your back, feet flat, hips-width distance apart. Each knee must be directly over its ankle. Lift the hips as you extend the arms overhead and the back of the hands touch the floor behind you. Lower the arms and the hips down to starting position. Repeat 5 to 7 more times, working dynamically (immediately lifting and lowering down) to create heat in the body.
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Step 4
Return to Bridge Pose and place the yoga block between the inner thighs (not at the knees), pressing the feet into the mat, lift the hips, hands overhead, so that the back of the hands are on the floor. Work here by again highlighting the inner thighs and drawing them downward. Extend the tailbone forward. Remain for 5 to 8 breaths. Lower the hips down and rest. Repeat 2 to 3 times. Rest.
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Step 5
Remove the block and loop the yoga strap into a belt and place it around the legs. Return to Bridge Pose and with the belt placed around the legs half-way between the knees and frontal hip point, root through the feet and lift the hips. Now activate the thigh muscles as you did sitting earlier, lifting the thighs to stabilize the knees. Rest.
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Step 6
Remove the belt and repeat 2 more times, using the same actions of drawing the inner thighs down and firming the quadriceps up. Rest. Repeat and add the arms by drawing them under the back, interlacing the fingers lightly. Draw the knuckles of the hands towards the heel. Remain for 5 to 8 breaths. Rest. Repeat once. Rest.
