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 Responses

  1. Andrea Nieth

    October 12, 2019 5:45 am

    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.

  2. Erika Marquez

    November 12, 2019 9:56 pm

    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.

  3. Kaylie Martinez

    November 12, 2019 9:56 pm

    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.

  4. Michelle Zatarain

    December 2, 2019 2:58 am

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

  5. janessa carlos

    December 2, 2019 6:21 pm

    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

  6. Tamara Gonzalez

    December 3, 2019 3:23 pm

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

  7. Melissa Plascencia

    December 4, 2019 6:31 pm

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

  8. Roman Pulido

    December 4, 2019 6:39 pm

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

  9. Roman Pulido

    December 4, 2019 6:40 pm

    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.

  10. Chayenne Howard

    December 5, 2019 1:30 am

    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

  11. Veronica Martínez

    December 5, 2019 5:41 am

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

  12. Zena Booker

    December 6, 2019 2:22 pm

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

  13. Samantha MacHado

    December 9, 2019 4:34 am

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

  14. vienna bautista

    December 10, 2019 4:38 am

    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.

  15. Victoria Yahyai

    December 10, 2019 6:13 am

    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.

  16. Alexandra Mayne

    December 10, 2019 7:42 am

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

  17. René Vargas

    December 11, 2019 3:40 am

    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.

  18. Matthew Winters

    December 12, 2019 10:21 pm

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

  19. Clarissa Sepulveda

    December 13, 2019 11:48 pm

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

  20. Tamika Simms

    February 4, 2020 11:21 pm

    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?

  21. Tamika Simms

    February 4, 2020 11:29 pm

    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.


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