If you don't keep your hips flexible, you may increase your chances of developing back pain or poor posture. The National Scholastic Sports Foundation says tight hip flexors are linked to injuries in athletes. Yoga provides options for stretching all parts of your hips, including your external and outer rotators, flexors, extensors and abductors.
Supine Poses
Though you can practice butterfly or bound angle poses in a seated position, you might consider this variation, which starts with you lying on your back. Press the bottoms of your feet together as you grab your ankles or lower legs. Push your knees out to the sides and pull your heels toward your groin. Try not to avoid tension in your shoulders. After supine butterfly, cross your right ankle above your left knee. Pull your legs toward you, except for your right knee, which you move away. Switch sides. Hold both poses for 10 to 15 breaths.
Seated Poses
Firelog is a useful pose that stretches your inner thighs and outer hips simultaneously. Sit tall with your legs crossed. Arrange your shins so one is stacked on top of the other. Push your lower legs slightly away so you create a triangular shape with the space between your legs. Fold your torso toward the floor in front of you to intensify the stretch. Hold for up to one minute before switching, so the opposite leg is on top. Try the monkey pose, also known as the splits, to target your flexors and hamstrings. From a hands and knees position, put your right foot on the floor between your hands. Slide your left leg back and right leg forward. Put a foam block or pillow under your right hip to take the edge off the stretch. Hold on each side for up to one minute, and then carefully release.
Standing Poses
The wide-legged forward bend opens the groin muscles. Stand with your feet wide apart. As you fold your torso toward the floor, place your hands on your hips and lightly bend your knees. You can rest your head on the floor, or rest it on a foam block as recommended by "Yoga Journal." Keep your feet parallel and legs straight. Hold for 10 to 15 breaths, and then come up gradually. Though you'll feel the standing-forward bend more in your hamstrings, they are part of your hip muscles. From a natural standing position, bend your upper body toward your lower body. Grab your ankles and breathe as you hold the pose for up to one minute.
Tips
Challenge your hip flexibility without bringing poses to the point of pain. Take deep, even breaths during all postures. For a more comfortable practice, try propping a blanket or towel under your hips for seated poses, or under your knees if they are face down on the floor. See your doctor if you have persistent hip pain and tingling or numbness in the legs.
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