The hip flexor, also known as the psoas, or Iliopsoas, is a muscle that originates at the lumbar spine (lower back), runs down in front of the pelvis, and ends at the inside of the femur (thigh) bone. One of the main functions of the psoas is to lift the thigh at the hip, constantly and subconsciously contracting it in common activities such as walking, running, sitting, and standing.
Because of this constant, repetitive, and prolonged use, the hip flexors tend to be on the tighter side in most individuals. Some side effects of tight hip flexors are back pain, poor posture, and decreased range of motion.
The following yoga poses help to stretch and alleviate tight hip flexors. It’s important not to over-stretch the hip flexor (or any muscle, actually), as it may lead to muscle weakness and may cause injury.
1. Low Crescent Lunge
There are a few variations to this basic, yet very effective pose. You can keep the back knee down (as in the picture above), or keep it up, which will add a little more challenge and some strengthening on the front thigh. You can also reach the arms up for some lengthening of the torso, or keep them down by the front foot.
To come into the pose, start in a tabletop position with your shoulders over the wrists and hips over the knees. Lift the right knee off the ground and place the right foot directly between the hands. Now, lift the left knee off the ground and slide it back a few inches so that the knee rests behind the left hip, not directly under it. Point the left toes. Keep the hands by the front foot, or reach the arms up.
Once here, press down through the right foot and reach up through the fingers to get more lengthening around the torso. Pull belly in towards the spine to avoid over arching around the low back.
2. High Crescent Lunge
High lunge offers the same benefits as the low crescent lunge, but with the added challenge of holding your balance and more strengthening on the front leg. You can also get creative with the arms and add some shoulders stretches.
From low crescent lunge, lower your hands to the ground and frame your front foot. Curl the back toes under and lift the back knee. Root down through the feet, lift the belly away from the front thigh, and reach your arms up and over your ears.
From here, check if your stance is too short and slide the left foot back a few inches. This will stack the heel right over the toes of the back foot. Stack the front knee over the ankle and press down through the front foot. Pull the belly in towards your spine and front ribs in. As you do this, notice the frontal hip bones lift.
3. Lizard Pose
Lizard pose is often taught as a Yin pose to promote deeper flexibility. If you’re going to practice it as a Yin pose, meaning you’ll hold it for 3-5 minutes on each side, be sure to have a blanket and blocks to keep you well supported.
From low crescent lunge, walk the right foot to the right a few inches so that both arms are on the inside of the front foot. Grab two blocks and rest your forearms on the blocks, or keep the arms straight. Use a folded blanket and place it under the back knee for added comfort and support.
4. Supported Bridge Pose Variation
Supported Bridge is another pose that can be practiced as restorative or yin. To come into the pose, begin lying down on the back, with the soles of your feet flat on the ground and knees bent. Use a block on the lowest or medium height and place it under the sacrum (that flat, triangular bone at the end of your spine).
This might be good enough to open the hip flexors in a more mild way. However, if it’s okay with your low back, you can start to straighten your legs forward, placing the heels on the ground and toes reaching up. Keep your arms down by the sides or reach them up by the ears.
5. Shalabasana (Locust Pose)
Shalabasana is more of an active pose that provides a wonderful hip flexor stretch. To come into the pose, lie down on your stomach and reach your arms back by the sides of the body. Zip the legs together by bringing the big toes to touch. On an inhale, lift your chest off the ground as you draw the shoulders back and away from the ears. Keep the gaze down to keep the neck long and in line with the spine.
