5 Yoga Poses to Target Tight Hip Flexors

5 Yoga Poses to Target Tight Hip Flexors

Often, you may find yourself experiencing low back pain when you have been sitting all day at your desk or if you have been driving a long distance. You may also find yourself feeling stiff throughout your hip areas when working out. If any of these situations seem particular to you, here are some yoga poses that you can do to ease that pain.

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#1 – Cobblers

Lie on your back on the floor with your knees bent and feet flat on the floor. Place your hands either at your sides or on your stomach. Bring the soles of your feet together. Tighten your core and open your knees out to the sides. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds. Return to the starting position and repeat the movement. To make the exercise easier, you can put something underneath each knee like a pillow or yoga block for support.

cobblers

Cobblers

Start with one set of 1 repetition, holding for 10 seconds. The intensity of this exercise is light.


#2 – Figure 4 

Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over your opposite knee and raise both legs, holding your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds. Relax and return to the starting position. Repeat the movement on the opposite side.figure 4

Figure 4

Start with one set of 1 repetition on each side, holding for 10 seconds. The intensity of this exercise is light.


#3 – Modified Figure 4

申博体育Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over your opposite knee and raise both legs. Wrap your arms around your upper knee with both hands, pulling your knee closer to your chest to intensify the stretch. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds. Relax and return to the starting position. Repeat the movement on the opposite side.

modified figure 4

Modified Figure 4

Start with one set of 1 repetition on each side, holding for 10 seconds. The intensity of this exercise is light.


#4 – Happy Baby

Lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body. Lift your legs. Hold the outsides of your feet in each hand, bringing your knees toward your shoulders with your knees wide apart. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 10 seconds. Return to the starting position. To make the exercise easier, you can perform a single leg movement.

happy baby

Happy Baby

Start with 1 set of 1 repetition, holding for 10 seconds。 The intensity of this exercise is light。


#5 – Low Lunge

For this exercise, you can use a folded blanket, towel or anything comfortable that you can put underneath your back knee for support。 Begin in an upright standing position with your feet hip-width apart, maintaining proper alignment with your head, shoulders, hips and legs。 Place your hands on your hips。 Take a big step back with one foot and lower your back knee down to the folded blanket, keeping your toes pointing straight ahead。 Tighten your abdominal area, shift your hips forward and hold this position for 10 seconds。 Relax and repeat the movement on the opposite side

low lunge

Low Lunge

Start with one set of 1 repetition on each side, holding for 10 seconds. The intensity of this exercise is light.

Give these five yoga poses a try and see how quickly your low back pain or tight hip flexors become a thing of the past.

Tight hip flexors can cause pain in various places in the body. For your complete guide to opening up tight hip flexors, make sure to check out Unlock Your Hip Flexors, here!

Unlock Your Hip Flexors