This class is all about buttering up the Hips! 
(If you feel medial knee pain in IR there’s more info down below, and check out the “Additional Content” section of the forum for even more information on it)
Equipment Needed: Yoga Blocks 

Focus will be on Hip Internal Rotation, and Abduction (with some External Rotation). Utilizing the Bear Sit base.
Rotation is the fundamental motion of our joints (excluding the spine). For the hips, there's nothing more important than Internal Rotation. When you have good IR you will have better global mobility for the entire hip capsule. A lot of times people will train Hip Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a hip IR deficit you will want to address that right away. 
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**If you feel Medial Knee Pain in Hip IR**
On the Hip Internal Rotation base, if you feel any medial knee pain I want you to drive the heel (of the IR leg) backwards and change the angle from Knee to Ankle. In the video I cued the ankle and knee to be aligned, though if you get medial knee pain I want you to bring the ankle back so it angles behind the knee. For most people who experience medial knee pain, if they bring their heel back closer to their butt it will feel much better. It's also important to find a good height to sit on with the yoga blocks. Depending on your hip mobility restrictions, some people may need multiple blocks (2-3). Try to find a good height that feels comfortable, and always allow yourself a little wiggle room to explore what leg position feels best for you specially, and never stay in a range of motion that creates pain.

Hip Abduction is one of my favorite positions to PAILs/RAILs. While challenging, it really helps open up the hips. This combo with the hip IR will leave your hips tender and buttery at the same time. You'll most likely need one yoga block to sit on, and for those who have big hip limitations they may need more.
When sitting in the Bear Sit position maintain a tall spine. Don't allow your lower back to start rounding and flexing. Finding a good height to sit on will make it easier to remain upright.
Reminder for all my beginners - Go at your own pace and only create as much tension as you feel comfortable. The goal is to slowly build up your capacity through weeks and months worth of training.
After this class, 1-2 days of tenderness and soreness is completely normal. Though If you're super sore for 3-4+ days, you gave too much effort and need to back off a little bit the next time. On the flip side, if you barely feel anything the next 2 days you know you can push it a little bit more next time.
If you have any questions let me know in the Forum section.
I hope you enjoy the class!