Key Points:
- We need our legs to be able to rotate internally and externally in the hip socket. Many women find one a lot easier than the other – internal rotation is often the harder one.
- Creating more of what you lack will help balance out your pelvis and reduce tension which can cause core and pelvic floor issues.
- Sit and rotate your thighs to understand what each direction feels like for you.
- Side sit – like a 90/90 position on the floor. Notice if you have a preferred side. Notice which leg is in internal rotation and which is in external rotation and how they both feel.
Key Points:
- Stand with your legs comfortably wide. Feet at a 45 degree angle.
- Inhale and as you exhale blow out the candles, feel the movement of the exhale towards your ribs, and start to sit back towards an imaginary chair. You do not need to go low.
- Knees track out towards your toes, they don’t drop inwards.
- Push through your heels and think about coming up to stand but don’t. Think about drawing your heels together without moving them – feel the activation.
- Slowly come back up to stand.
- The next time you come back down to the goddess squat. Lift a heel and rotate that thigh inwards. Make sure your pelvis doesn’t move – keep pointing it forward. Rotate the thigh back, replace the heel, and then repeat on the other side. Either come back up to stand in between each one or stay down and alternate rotating each side.