In yoga, we often overemphasize the stretching aspect of the pose, especially in open hips. When we maintain a position with our legs apart, we can feel the stretch of the inner thighs, such as the Warrior II and the low lunge. However, bringing your legs closer to the center of your body presents a different challenge – that is, contracting and strengthening the inner thigh muscles.
"Adduction" refers to pulling certain parts of the body towards the midline of the body. The adductor muscles are made up of 5 muscles:
Adductor magnior. Adductor longus.
Short adductor. Gracilis.
Pubis muscle. 
Both inner thigh stretching and strengthening exercises require balance. Strengthening the inner thighs keeps the lower body stable and supported. Stretching the adductor muscles allows the lower body to comfortably open the hip and move the whole body.
By focusing on stretching and strengthening your inner thighs, your hips and groin will also benefit, bringing better flexibility and stability to the exercises. Here are a few recommended poses.
This pose deeply stretches the groin and upper inner thighs and provides a good measure of hip flexibility.
Start with a cane pose with your legs apart and your toes hooked back. Inhale, stretch your spine, exhale, and place your hands shoulder-width apart in front of you. Fold forward from the hips and keep your back flat, bringing your torso towards the ground. Hold for 5 breaths.
In this pose, it is easier to stretch the inner thighs than to extend both legs at the same time.
Start in cane pose, bend your right knee and place your right foot on your left inner thigh. Inhale, stretch your spine, exhale, bend forward, and extend your hands towards your left foot. Keep your back flat and hook your left foot back. Hold for 5 breaths. Then exit the side swap.
In this asana, the closer the feet are to the hips, the more difficult the posture becomes.
Start in cane pose, bend your knees, and drop outward. The balls of the feet are brought together to form a diamond shape from the groin to the knees, and the hands are wrapped around the feet or ankles, straightening the back to form a line from the base of the spine to the top of the head. Stay here as long as you feel comfortable.
Strengthen your adductor muscles by squeezing your thighs together in this pose.
Lie on your back with your knees bent and your feet parallel and hip-width apart. Inhale and lift your hips up. Place the yoga block between your legs and press your thighs together to keep the yoga block elevated. Hold for 5 breaths and repeat 5 times.
The triangle pose requires your adductors to keep your front leg steady and rotate slightly outward. You can also stretch the adductor muscles of your legs.
Mountain Pose begins. Take a big step with your feet apart, slightly wider than your shoulders. Turn your right foot outward 90 degrees. Turn your left foot slightly towards your body, keeping your heels aligned. Rotate your right thigh outward. Exhale, stretch your torso to the right, then fold down at your hip with your right arm on the inside of your right knee and your left arm up in a straight line with your right arm. Hold for 5 breaths. Then switch sides.
This pose requires strength and flexibility, and when you bring your legs together, you need to contract your groin muscles to maintain stability.
Start in Mountain Pose with your feet slightly apart. Bend your knees and lift your left leg up and over your right thigh, hooking your left foot over your right calf. Extend your arms in front of you and place your right elbow in the crook of your left elbow. Bend your elbows 90 degrees, face your thumb towards your face, and close your palms. Hold for 5 breaths. Then switch sides.
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