The Shala Daily

This is part one of a two-day Functional Range Conditioning protocol designed to systematically develop hip rotation capacity. Today’s session prioritizes internal rotation while maintaining external rotation—tomorrow we flip the emphasis.

The logic is simple but profound: by leading with one rotation and supporting with the other, you get focused neurological drive, reciprocal inhibition benefits, and balanced joint centration. No rotation bias for the hip to compensate for elsewhere.

🔄 CARs Warm-Up (5 min)

Standing Hip CARs: 3 rotations each direction, per side. Full range in both directions, but add a 2-second pause and slight “push” into your IR end range on each rep.

Video References: CARs Guide | Hip CARs Video

🔥 Primary PAILs/RAILs Block: Internal Rotation (12-15 min)

90/90 Position—Front Leg:

• 2-minute passive stretch
• 10-second PAIL (press knee toward floor), ramp to ~70%
• 10-second RAIL (lift knee away from floor), same effort
• 2-3 rounds

Reference: PAILs & RAILs Principle

Prone IR (knee bent 90°):

• 2-minute passive stretch
• PAILs: press foot inward (resisting the IR stretch)
• RAILs: actively pull foot outward, deepening IR
• 2 rounds

Reference: Hip IR PAILs/RAILs Video

⚖️ Secondary PAILs/RAILs Block: External Rotation (8-10 min)

90/90 Position—Back Leg (Maintenance):

• 90-second passive stretch (shorter than primary)
• 10-second PAIL / 10-second RAIL
• 1-2 rounds only—maintenance dose

Reference: 90/90 ER PAILs/RAILs Video

🦵 Active End-Range Work (8 min)

• 90/90 front leg hover lifts: 3 sets × 5 reps, 5-second holds
• 90/90 back leg hover lifts: 2 sets × 5 reps, 3-second holds
• Standing IR lift-offs against wall: 3 sets × 8 reps

References: Hovers & Lift-Offs | 90/90 Hover Video

🔄 Integration

Complete 5 full hip CARs per side, slow and controlled. Let the new IR range express itself. Notice what’s changed from your warm-up CARs—this is the payoff of focused tissue work.

🧘 Ashtanga Context

This feeds Padmasana, Marichyasana, and the jump-back/jump-through where both rotations need to be online simultaneously under speed and load. Internal rotation is often the missing piece.