Yoga Therapeutics - The Adductor Abyss
by Michael Stein

When most people think of stretching they visualize some type of forward bend that folds the upper body over one or two straight legs, with numerous bent leg variations. As we discussed in our first article, this type of movement will stretch the Hamstring muscles and also draw some attention to the hips, depending on our overall flexibility. But when an otherwise flexible person first attempts yoga postures such as Triangle (Trikonasana), Seated Angle (Upavistha Konasana), or Wide-legged forward bend (Prasarita Padottanasana ) they are often surprised at how tight their legs feel. I’ve heard many frustrated students say things like “I’ve been stretching regularly for years, so why are my hamstrings so tight in these postures?”

The answer lies in the fact that they’ve been stretching only one part of the thigh, namely the posterior (back) side. But as we take our legs wider apart we become immediately aware of five muscles known as the Adductors, a group that is too often ignored by most athletes.

The Adductors are the muscles of the inner thigh, located between the front Quadriceps and the back Hamstrings. Specifically they are called: Adductor Magnus, Adductor Longus, Adductor Brevis, Pectineus, and Gracilis, with the Adductor Magnus being the largest and most often mistaken for a Hamstring muscle. As a group they all work to stabilize our legs and pelvis in poses such as Headstand, Shoulderstand, and even Mountain pose by bringing our legs and knees close together when they contract. This means that by doing the opposite – bringing the legs and knees farther apart - they will all stretch to various degrees. Unless you have very tight Hamstrings you can probably sit on the floor with straight legs and with your spine upright at a ninety-degree angle to your thighs (Dandasana or staff pose). However, if you’re like most people, as you begin to take your legs wider apart from that seated position you will tend to round your back just to avoid falling backwards from your sit-bones to your tailbone. This is very common due to the stiffness of the Adductors in relation to the Hamstrings, so as you try to widen your legs they will tug upon your pubic and sitting-bones, literally pulling out your seat from underneath you.

Anatomically we think of this area of the body as the “groin”. Groin comes from the Old English word “grynde” which meant the “Abyss” or “Trench” because of the opening created when the legs are wide apart. But if we associate the groin muscles with only that hollowed out area by the pubic bone then we are misunderstanding the shape, breadth, and strength of the large Adductor group. Although each of the five do touch upon some part of the pubic bone, a few of them extend far out along the thigh bone, with the slender, rope-like Gracilis being the only one that crosses the knee. Because of their proximity to the Hamstrings it’s very hard to isolate the Adductors without also stretching the Ham’s, but by avoiding them completely we are setting ourselves up for what’s often called a “groin pull”; when an Adductor muscle is strained by being forced beyond its usual length.

So as we focus on asanas that lengthen the Adductors, creating more balance with the Hamstrings, use the same rules of good alignment that you would use in any other forward bend (straight spine, shoulders away from the ears), even if this means that you go only half as far as you might expect. It’s also important to keep in mind that as you continue to work deeper with a consistent practice the Adductors will not be the only hindrance to these asanas. Unlike Hamstring openers, where the legs are generally straight out from the pelvis, Adductor stretches force us to take our Femur (thigh) bone away from its very stable ball and socket joint where it inserts in the hip. This stability is necessary to keep our hips solid while doing almost any activity, but as your Adductors gain flexibility you will eventually notice the constraints of many small, stiff muscles at the outer edges of your hips as well as the tightest ligaments of the body where the head of the Femur bone rests in the hip socket, like a round ball in a catcher’s mitt.

I’ve listed two sequences that will open the Adductors and touch upon the Hamstrings. Since the first sequence begins from a reclined position it will be more approachable for all levels but be sure to try the standing sequence as well. By using yoga blocks to raise the floor to your hands you’ll be able to feel the spirit of the asana and then work on the more subtle rotations from there.

Supta Prasarita Padottanasana (Reclined wide-leg stretch) to Upavistha Konasana (Seated Angle)

Start from a relaxed, reclined position and hug your knees to your chest. Then straighten your legs to the sky so that your are creating a ninety-degree angle at your hip joint (soften your knees if this isn’t possible for you). Take note of how your lower back is resting comfortably on the floor and keep it grounded as you begin to bring your legs wider apart. Be sure to keep the legs in the same plane, not allowing them to dip forward or backward. When you start to feel a mild stretch take your palms to your inner thighs or calf muscles and use your hands to gently open your legs wider. Without moving your body, alternate between trying to press your legs closer (contracting the Adductors) while restraining this movement with your arms, and then allow the legs to relax fully using the weight of your arms to open them even the smallest amount. This is a great exercise to practice with a partner who can stand above you and hold your calf muscles with their hands as you relax yours on the floor.

Now that you’ve brought awareness to the Adductors, roll up to a seated position and take your legs as wide apart as possible. If you find that your lower back is rounded you should either sit on a folded blanket or take your legs closer until your can sit up tall on your sit-bones. Start with your hands on your thighs and then trace them down the legs as far as you can - to your knees, shin bones or feet – but be sure to keep the spine poker straight and your legs firm but not rigid (Upavistha Konasana A - Fig. 1).

Take about five long breaths here and upon your last exhale take one hand at a time straight forward. Using your palms on the floor for added balance you can slowly inch your upper body forward (Upavistha Konasana B - Fig. 2). As you try to go deeper it’s very tempting to round your back and point your toes forward instead of up (thereby rotating your thighs and knees inward) but maintain the same good alignment that you’ve had all along to feel where the edge of the stretch lies.

Trikonasana (Triangle) to Ardha Chandrasana (Half-moon)

Starting from a standing position in Mountain pose, step out to the right and take your legs a little past hips distance apart to create a steady triangle shape. Turn your left toes inward towards the right, about 35 degrees, and your right toes outward a full 90 degrees, place a block by the outer edge of your right foot. Lift your arms to a “T-position” and take note of how wide open the front of your hips and chest feel. Flatten your lower back by tucking your tail-bone and then inhale as you reach your upper body straight over your right thigh feeling the crease in your right hip. On your exhale lower slowly down over your straight right leg, taking just your finger tips to the block below. If you have trouble reaching the block with straight legs then turn it so it rests vertically on the floor instead of horizontally. Once in Trikonasana start to notice the alignment of your hips and shoulders. If your left hip or shoulder has dipped forward then you are losing the Adductor opening by relying on your more flexible Hamstrings. Try to keep your hips fanned out wide and your chest broad before then taking your right palm flat onto the block or the floor (Fig. 3).

After at least five breaths gaze down to your right foot. Simultaneously bend your right knee and bring your right finger tips about six inches forward of your right foot, cupping the floor with your fingers. Shift your weight forward slowly until your left leg rises naturally and you are balanced evenly on your right foot and fingers. Point your left toes forward, not back, and try to maintain the same alignment in your hips that you just had in Trikonasana, rotating your left hip and thigh up and out. Once again you may want to use a yoga block under your fingers so you can more easily feel the lift of your left leg (Ardha Chandrasana - Fig. 4). Be sure to come out slowly and then repeat on the left side.