Gracilis Stretch – powered by ehow
The gracilis muscle is located in the upper, medial leg. It is the most superficial muscle on the inside side of the upper leg. It is the muscle closets to the surface of the skin of the inside, upper leg. Its origin is the lower half of the pubic symphysis, and inserts into the medial (inside) surface of the superior (above) shaft of the tibia via a common patellar (knee) tendon known as the pes anserinus. On contraction it adducts the femur (brings the leg into the body), and assists in knee flexion as well as medially/internal rotation of the leg.
In order to stretch the gracilis properly the legs need to be in abduction (moved away from the midline of the body), and the knees need to be extended (straight). Badha Konasana is a great pose to begin stretching the gracilis. Some people know this pose as butterfly. Upavistha Konasana (wide legged forward fold) will fully stretch the gracilis since the knees are straight. A deeper gracilis stretche with the knees bent is frog pose and the deepest gracilis stretch is samakonasana.