Yoga Poses For Hip Flexors

Try These Yoga Poses To Improve Your Hip Flexors

The hip flexors are a collection of five different muscles that link the knee, hip, and lower back via the pelvis. These muscles are used daily and are essential for actions such as walking and squatting.

However, if they become weak or short, it might impair your body’s capacity to operate. 

In addition, the hip flexors stiffen as you get older, sit for lengthy periods, or work out without adequately recuperating.

Stretch your hip flexors regularly to keep healthy. Stretching does not have to take hours; 20 minutes is enough.

Let us take a look at the best hip openers for sciatic pain relief and tight hips.

Half Pigeon Pose/Ardha Kapotasana

This asana works on building hip flexors and is very effective if you are looking to relieve sciatica.

What are the benefits of half pigeon pose?
  • Extend your left leg high from Downward-Facing Dog, then bring it below your body and to your front, with your chin parallel to the top of your mat.
  • Straighten your right leg behind you. Place the ball that is on your foot on the floor.
  • Maintain a flexed left foot. Keep your right hip as near to the mat as possible. Bring your left foot in closer to your body if it rises off the floor.
  • Hold your breath for three seconds. Then, for at least five breaths, fold over and lay your head on the ground.
  • Repeat it with the other leg.

Bridge Pose/Setu Bandha Sarvangasana

The bridge pose stretches hip flexors and strengthens your back muscles, including the lower trapezius.

  • Lie facing upwards with your arms at your sides and your knees bent so that your feet are flat on the floor.
  • Lift your hips with your heels and take a couple of steps toward your body, maintaining your feet and knees hip-width apart and your feet exactly beneath your knees.
  • Make a fist with your fingers below your body and push it into the mat.
  • Take at least five deep breaths.

Low Lung/Anjaneyasana

The low lunge gets a great stretch from hip flexors and abs.

  • Take a giant stride forward with your right foot, keeping your feet hip-distance apart. 
  • Bend your front leg and lower your rear knee to the mat. 
  • Slowly pull your hips forward to feel a stretch in your rear leg’s hip flexor. 
  • Hold for 15–30 seconds before repeating on the opposite side.

Lizard Pose/Utthan Pristhasana

Lizard pose is a classic hip flexor stretch.

  • With your left leg forward, perform a Low Lunge. 
  • Bring your hands to the inside of your left foot and gradually lower them to your forearms. Breathe while pressing your left heel down. 
  • Continue to take several deep breaths before shifting to your right side.

Cow Face Pose/Gomukhasana

Gomukhasana is a yoga pose that will help reduce lower back pain.

What are the benefits of Gomukhasana?
  • Cross your right knee to the front of your left knee from all fours, so your knees are in a straight line.
  • Widen your knees so that your hips may rest on the mat between your feet. Take a block or a blanket and sit on it if one of your hips is higher than the other.
  • If the stretch for your hips is sufficient, you can sit upright. If you want to go deeper, fold your torso forward over your thighs and stretch your arms out to your front and palms down on the mat. If you must fold forward, place your forehead on a block in front of your legs.
  • Hold for at least five breaths before repeating on the opposite side.

High Crescent Lunge/Utthita Ashwa Sanchalanasana

This pose stretches your hip flexors and inner thighs as well as your entire groin.

  • Start in a staggered stance, with your feet almost mat-length apart, by taking a giant stride forward with your left foot.
  • Bend your front knee while keeping your rear leg straight and your heel off the ground. 3. Make an effort to bend your front leg to parallel your thigh to the floor.
  • Square your hips in front of you.
  • Extend your arms to the ceiling on each side of your head. Then extend up while pressing into the mat and feeling the stretch in your hips.
  • Hold for at least five breaths before repeating on the opposite side.

Hero Pose/Virasana

Hero pose is one of the classic hip-opening yoga poses.

  • Kneel with your knees together, your thighs perpendicular to the floor, and your feet’ tops facing down.
  • Slide your feet apart so that they are slightly wider than your hips, and push your feet ‘ top into the mat equally.
  • Sit down slowly on your mat, in between your feet. If it feels the strain on your knees or makes your hips feel too tight, you can support yourself by placing a block beneath your tailbone (as shown).
  • To make room for your legs, bend the top of your thighs inside and roll your calves outward with your hands. Then, put your hands on your thighs and relax.
  • Take at least five deep breaths.

Wheel Pose/Urdhva Dhanurasana 

Urdhva Dhanurasana stretches your hip flexors and strengthens your core.

What is wheel pose good for?
  • Lie on your back with your knees at hip-width apart. 
  • Bend your elbows and lift your hands above, palms slightly above your shoulders on the mat, fingertips pointing toward your feet. 
  • As you elevate your torso off the floor and toward the ceiling, press down onto your feet and hands. 
  • Take three deep breaths and hold them here. 
  • Tuck your chin into your chest and slowly lower yourself back down from this hip-opening stretch.

Bottom Line

Stretching your hip flexors is essential to keep them flexible and strong.

They are one of the main muscle groups responsible for extending the knee and hipping joint. Therefore, it is essential to stretch them since these muscles can cause pain in other body areas.

Stretching helps to relieve pain in these muscle groups by increasing flexibility and mobility in all areas of your body, especially those regions that suffer from tightness or stiffness. 

Stretching also helps to improve blood circulation, reduces stress and anxiety levels, controls heart rate and improves digestion, respiration and metabolism.

In addition, studies have shown that yoga helps to dramatically improve your balance of mind allowing you to relax, be calm and live a positive life.  

It is because yoga promotes the deep connection between body and mind. Such techniques as yoga breathing exercises, meditation, and other physical movements taught in yoga have been proven very effective for a person’s good health.

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