The hip flexors refer to a group of muscles that support the pelvis and hip joints. Sitting for long periods of times or bicycling can contribute to tight hip flexors. Specific poses practiced in yoga may help strengthen and improve flexibility in the hip flexor muscles. Consult your doctor before practicing yoga.
Boat Pose
Boat pose, also known as navasana, strengthens one of the hip flexor muscles known as the illiopsoas. While in a seated position, straighten your legs and lift them off the ground to a 45-degree angle. Lower your upper body to a 45-degree angle and stretch your arms forward. Your body should be in a "V"-shape. Hold this pose for 30 seconds, rest and repeat twice.
Baddha Konasana
Reclining bound angle pose, also known as baddha konasana, may help slowly increase flexibility in the hip flexors when performed using yoga props, says yoga author and studio owner Barbara Benagh. While in a seated position, bring a yoga bolster behind you and place it near your tailbone perpendicular to your body. Bring the sole of your feet together and place a yoga block under both of your knees. Recline your upper body back onto the bolster and stay in the pose for up to five minutes.
Warrior 1 Pose
Warrior 1 pose, also known as virabhadrasana 1, can be a good stretch for the hip flexor muscles if performed with proper alignment. While in a standing position, come into a lunge with your right foot forward and your left foot pointed at a 45-degree angle. Make sure your feet are four feet apart and knee is not bending past your ankle. Stretch both arms up toward the ceiling and hold the pose for 30 seconds. Rest and repeat on the other side.
Hero Pose
Hero pose, also known as virasana, can ease stiffness in the hip joints, according to yoga master B.K.S. Iyengar. To perform this pose, start by standing on your knees. Sit down and allow your buttocks to touch the floor in between your heels. Place your hands on your thighs and straighten your spine. Stay in the pose for one minute. If this pose is hard on your knees, place a yoga block or pillow under your buttocks.
References
- "Yoga Journal": Get Hip About Flexors
- "Gray's Anatomy"; Henry Gray; 1901 and 1977
- "Yoga, The Path to Holistic Health"; B.K.S Iyengar; 2001
- "Yoga Journal": Tips for Tight Hip Flexors
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