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The inspiration for all that deep groin release in class this week was this post from Anna Karkovska McGlew at fleshcontext.

"...this is an active groin release, not a passive one. It involves a strap, so go get one (the longer the better; if not, you might need to connect two straps to make a long one). The video will show you how to loop the strap around your feet, shins and thighs. Notice that the heels are not together in this variation, only the toes and the balls of the feet are touching, the heels never touch. Once you get there, anchor your upper arm bones against the floor. As you pull on the tails of the strap, actively press the balls of the feet into each other and resist the heels away from each other (same idea as above). At the same time, lift your heels away from the floor, as if someone is prodding the outer heels and the outer edges of the feet up from underneath. By this time, you will probably feel a stretch from the pubic bone through the upper inner thigh. Don't forget to breathe and keep space between the upper and lower jaw. Also, your buttocks will be working, but don't confuse working with overworking and gripping. If you feel like you are gripping, think of broadening the buttocks away from the sacrum and lengthening the center of the buttocks away from the top of the pelvis in the back. Finally, check once or twice to see that the heels are evenly lifting away from the floor. Often one will be higher than the other, as in the upright version--you  might also be able to discern this from the tone of your buttocks against the floor/mat..."

It's been helping me with my hip movements in overhang climbs too.

Pose of the week

Supta Baddha Konasana (Reclining Bound Angle Pose)

Sometimes when you're tired, the best medicine is a restorative, rather than an active, yoga practice. Almost nothing feels as good as relaxing into the floor after a stressful day. This restorative version of Baddha Konasana (Bound Angle Pose), Supta Baddha Konasana (Reclining Bound Angle Pose) is a lovely way to end the day. 

Enter Bound Angle Pose by sitting up tall on your sitting bones and bending your knees. Place your feet against one another and bring them as close to your body as your knees allow. Then, lean back on your hands, lowering your back and head to the floor. (You may support your head and torso on a pillow, a bolster, or blanket under your spine, to help open your chest, if you like.) If your knees don't easily release toward the ground or if you feel any strain in your groins, support each of your thighs on a block or folded blanket (big books also work well). Rest your arms on the floor or place the backs of your hands on your thighs. Relax, breathe, and hold for five minutes if possible. To come out, use your hands to bring thighs together, roll to one side, and push yourself away from the floor, allowing your head to follow your torso.

Benefits: 

Frees pelvic area
Increases vitality in digestive organs
Good for pregnant women in preparation for childbirth (use bolsters)
Quiets the mind
Relief from PMS and menopausal symptoms
Stretches inner thighs and opens groins 

Contraindications: 

Do not do this pose post-partum until the pelvic muscles, that became loose for child birth, have recovered their pre-pregnancy tightness.

Be careful if you have had a groin or knee injury. Use bolsters under the knees for support and do not bring the knees down too far.