Poor posture and tension headaches are only two of the effects you might experience if you sit at a desk for eight hours a day. Inertia can also wreak havoc on your musculature. Muscles, such as your hip flexors, that are not stretched regularly can become shortened and lead to lower back pain. Asanas, or yoga poses, can stretch the hip flexors and put length back in your stride.
Definition
The iliopsoas, which are composed of the ilias and the psoas, are muscles that are arranged in the back of the abdomen toward your spine. These hip flexors are responsible for the lift motion of your legs as you step up or the pulling up action when you are in a lying down position. When they are shortened, the pelvis tilts forward causing a hyper-extension of the lower or lumbar spine, which can result in chronic discomfort in the lower back.
Boat Pose
The Boat is a demanding asana that strengthens your hip flexors. Sitting on the floor and using your hands for balance, lean back slightly. Lengthen and straighten your back by pulling up from your sitting bones through the top of your head. Contract your abs and raise your legs until they are in a 45-degree angle to the floor. Lifting your arms parallel with the floor, breathe normally while holding this pose for 20 seconds, working up to a minute over time.
Warrior I Pose
From a standing position, spread your legs 3 or 4 feet apart. Turn your right foot out to a 90-degree angle and your back foot to a 45-degree angle. Pulling up through your groin, turn your torso and align your hips with the front of your yoga mat. Slowly bend your right knee, ensuring that it is stacked above your ankle. When grounding into this asana to stretch the hip flexors, be mindful of turning your right upper thigh open for the maximum stretch. To complete the pose, raise your arms above your head and breathe normally. Maintain Warrior I for a minute. Repeat on the other side.
Cobbler's Pose
Also called the Bound Angle pose, this stretch for the hip flexors should be practiced every day. Come to a seated position on the floor. Straighten up through your torso as if an invisible string ran from your sitting bones through the top of your head. Leaning forward slightly, bring the soles of your feet together. Clasping your feet with your hands, pull the feet toward your groin only as far as you can go without experiencing pain. For an added stretch, hold your feet open like the pages of a book with your hands. Stay in Cobbler's Pose for a minute, working up to five minutes over time.
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