Right before Thanksgiving, a student asked me about poses to open the inner thighs. This student commented that this area was very tight. I did some research and am posting my notes here.
This video helped me to find these poses, which the instructor recommends staying in each pose in for one minute. During yoga teacher training, a guest lecturer recommended holding the pose for 72 seconds.The first pose is the yogi squat pictured here:
The second pose is an extended leg squat, which I have been incorporating into my daily yoga classes:
This entire visual contains poses that are useful for opening the inner thighs and the remaining information can be found on this page:
The three poses that I personally recommend are Upavista Konasana/Wide-Angle Forward Fold, Bhekasana/Frog Pose Agnistambhasana/Firelog Pose. With these poses any additional modifications can ease you into and out of the poses. Over time, you will notice an opening of your inner thighs. I personally recommend practicing at least two of these poses on a regular (daily or every other day) basis.
A sequence to loosen the inner thighs and increase mobility:
Inner Thigh Sequence.
Recommended hold time is one minute-one minute and 12 seconds. This holding/slower pace is conducive to opening the tight spots. Do these poses and your inner thighs will begin to loosen. I recommend once a day or every other day for noticeable improvement.
Baddha Konasana/Bound Angle Pose.
Extended Leg Squat (right and left sides)
Upavistha Konasana/Wide Angle Forward Bend.
Supta Baddha Konasana/Supine Bound Angle Pose.
Bound Angle with a support (bolster or folded towel/blanket)
Bound Angle Pose without a bolster
legs up the wall Bound Angle Pose
Upavistha Konasana/Wide Angle Pose at wall
Finish in Legs up the Wall, or in Savasana/Corpse Pose.