5 Incredible Yoga Positions For Stretching Hip Flexors

This is a guest post by Katrina Jane Rice.

Hip flexors are a group of muscles responsible for pulling your knees upward, moving your legs from front to back and side to side, flexing your hip joint and forward trunk. The importance of stretching these muscles will ultimately predict how your lower body will receive and respond to stress. Back pain often originates from problems with the hip flexors.

Tightness of these muscles is usually caused by hours of prolonged sitting common in our modern lifestyle.This kind of inactivity leads to tightness in these muscles and results from a lack of physical activity involving your hips.

In other words flexible hip flexor improve your strength and agility and can help achieve a more optimal workout when you exercise. It also supports better abdominal exercises and can help you gain a stronger and fitter body.

On the other hand neglecting your hip flexors will result in poor posture and lead to back pain. This means it can affect your athletic performance and just about every movement of the body you do. Together with exercising the core and glutes, the muscles in your hip flexors can correct the anterior pelvic tilt, improve posture and relieve back pain.

Before you stretch, you must know that there are certain hip openers that are too challenging for beginners and can possibly stress your joints too much. But, there are simple yoga poses that anyone can perform safely without feeling strained at all.

1. Agnistambhasana or Modified Ankle to Knee Pose

yoga for hip flexors

Sit upright on the mat and bend both of your knees. Place both of your feet flat on the mat further away from your hips. Cross your left ankle over your right knee, releasing the left knee open to the side. Slowly move your right foot inward closer to your hips. You will feel your muscles stretch in the outer right hip.

Hold this position for 5 to 8 breaths and repeat on the right side.

2. Sucirandhrasana or Thread the Needle

yoga for hip flexors

To start off, you need to lie down on your back, bend your knees making sure that both of your feet lie flat on the mat. Take your left ankle and position it over your right knee while turning your left knee out to your left side. Afterwards, slowly lift your right leg up in the air.

While keeping the raised knee bent, grab your right hamstring and draw your knees close as the left knee continues to open at the left.

Hold this position for 5 to 8 breaths and repeat on the right side.

3. Padmasana or Lotus Modified

yoga for hip flexors

Sit upright in a cross legged position. Make sure you are comfortable by sitting on a towel or a blanket if needed. Slowly move one leg in front and fold forward. You will feel the muscles in your outer hips stretch.

Do this for 5 to 8 breaths and switch the other leg in front and fold forward once more.

4. Supta Virasana or Modified Reclining Hero Pose

yoga for hip flexors

While sitting your hips on your heels, slowly lie down on your back. Place your left ankle over your right knee. Walk your right foot to the right side and lower your legs to the left. This will stretch your quadriceps, psoas muscles and hip flexors.

Hold this for 5 to 8 breaths and repeat with the other leg.

5. Anjaneyasana or Crescent Lunge

yoga for hip flexors

Begin with a downward-facing dog position. While exhaling, step your left foot forward between your hands. Bend your front knee to 90 degrees while aligning your knee directly over the heel of your front foot. Make sure that your feet are facing forward and that your shin is perpendicular to the floor while trying to keep a straight back. Gently draw your right hip forward and press your left hip back.

Do this for 5 to 8 breaths, put back your hands back to the mat, step back into downward dog position and repeat on the other side.

Keeping your hip flexors strong and flexible is important. Sit ups, leg lifts, yoga and small weight training are just some examples of how to strengthen them. Since these muscles help stabilize your lower body, stretching them will prevent you from injuries like hip misalignment and joint problems caused by poor balance and posture.

About The Author

K. Jane is a freelance writer, a traveler and a mom to her two year old daughter. She tries to balance an active life as a mom and a small business owner in Portland, Oregon. Her hobbies include blogging, running, reading good books, and traveling. Despite her busy schedule, she squeezes in an hour of daily exercise to stay fit. A foodie and a self-proclaimed health enthusiast, she hopes to inspire people to live a more natural and healthier lifestyle.

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Author: Katrina Rice

K. Jane is a freelance writer, a traveler and a mom to her two year old daughter. She tries to balance an active life as a mom and a small business owner in Portland, Oregon. Her hobbies include blogging, running, reading good books, and traveling. Despite her busy schedule, she squeezes in an hour of daily exercise to stay fit. A foodie and a self-proclaimed health enthusiast, she hopes to inspire people to live a more natural and healthier lifestyle.

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