The three events of a triathlon -- running, cycling and swimming -- rely heavily on your legs to power you through the race. Strong legs require flexibility and a large range of motion in your hips. When your hips are open, your running stride improves, your kicking stroke is more powerful and your cycling speed increases. Include daily hip stretches into your training routine after your body is warm.
Forward Fold
A yoga forward fold opens the back of your hips and reduces discomfort in your lower back. Stand tall with your feet hip-distance apart. Face your toes forward and keep a slight bend in your knees. Exhale and fold forward from your hips as you reach your arms out in front of your body. Lower your torso until your fingertips or palms reach the floor. If you have limited flexibility, place your elbows on your thighs. If you have greater flexibility, reach your hands behind your lower legs to hold onto your calves. Maintain deep breathing as you hold the pose for five to 10 breath cycles.
Kneeling Lunge
The kneeling lunge stretches the front of your hips. Kneel on the floor with your feet behind you and the tops of your feet on the floor. Step your right foot forward approximately two or three feet and place it flat on the floor. Keep your right knee bent and your right knee in line with your right heel. Gently press your hips forward until you feel the stretch in the top of your left leg. Maintain the stretch for 30 to 60 seconds. Repeat with your left foot.
Standing Lunge
The standing lunge also stretches the front of your hips and is used when you are unable to kneel due to ground conditions or knee pain. Place your left foot on a stair or aerobic bench. Step your right foot behind you approximately two or three feet. Turn the toes of your right foot slightly out to the right. Keep your left knee and left heel in vertical alignment. Press your hips forward and slightly downward toward the floor. Maintain the stretch for 20 to 30 seconds. Repeat with your right leg in front of your left.
Triangle Pose
Triangle pose stretches the inner portion of your hips. Stand with your legs approximately three feet apart. Turn the toes of your left foot toward the side so that your left foot is perpendicular to your right foot and your left heel aligns with the arch of your right foot. Place your left hand on your left ankle. Keep your left arm straight. Open your chest so that your spine is straight and you could place your back against a wall if asked to do so. Extend your straight right arm toward the ceiling. Look up toward your right hand, out to the side or down at your left foot. Breathe deeply and count eight breath cycles, in and out, as you hold the triangle pose. Repeat the pose to the right side.
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