Heart bed - External and Internal Rotation

Benefits:
  • Opens through the front of the body
  • Dependent on the position of the legs it can increase hip mobility
  • Restorative qualities
Cues:
  • Place a bolster on the ground with a block at the end where you will lay your head and place a small foam block at the opposite end of the bolster
  • Place your seat on the small foam block and lay your back flat on the bolster
  • Ensure that your head is resting comfortably on the bolster
  • Have the hands at your sides with the palms facing up
  • Allow the legs to be in a comfortable position that will allow you to relax
Common Errors:
  • The head is not supported fully
  • ​The palms are facing down towards the ground
Modifications:
  • You can have the soles of the feet together and the knees out wide opening up through the hips in an external rotation gently stretching the inner thighs
  • You can have the soles of the feet your wide dropping the knees in against each other allowing the hips to relax in an internal rotation
  • You can have your feet flat on the ground hip distance apart with the knees pointing towards the sky
Cautions:
  • Hip pain
  • ​Shoulder pain
Alternative Poses:

Anatomy

Lengthening:
Strengthening: