7 Yoga Poses to Release Tight Hip Flexors

Sometimes we may feel a stinging pain in our lower back for no reason at all. This is likely to happen to people who sit for a long time or have restrictive movement throughout the day. One of the reasons for the occurrence of such pain can be due to tight hip flexors. Sometimes, a tight hip flexor can also cause injuries. We’re going to discuss some yoga poses to release tight hip flexors. First, let us understand what hip flexors are.

What are the Hip Flexors?

Hip flexors are the muscles present in the joining region of the leg and the upper body. These muscles are very important, as they induce movement. This group of muscles is often neglected during working out. It is very important for us to keep our hip flexors stretched and strong to avoid any serious complications in the future.

Yoga Poses for Tight Hip Flexors

Yoga is an age-old Indian practice to heal the body physically, mentally and spiritually. Long before the conventional medical systems were introduced, people adhered to Ayurveda and yoga for their healing. Yoga has the power to cure and reduce the symptoms of any diseases. With its simple stretching and meditative exercises, people of any age can practice yoga.

Tight hip flexors can be easily cured with some stretching and simple movements. In this article, we will cover 7 yoga poses for tight hip flexors.

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The Low Lunge Pose or Anjaneyasana

For this pose, kneel down on the ground and stand on your knees. Now transitioning from a downward-facing dog pose, flatten your toes and bring your one leg forward. The knee and the heel should be in the right-angle position from the ground and your leg should be placed between your hands.

Now bring your other knee down touching the ground and stretch it back as much as possible. Now erect your spine and make a straight posture. Take your hands over your head and join the palms together. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable. Repeat for at least 5 times.

This asana stretches your thigh muscles and groins and strengthens them. It is great for chest and hips too.

The Bow Pose or Dhanurasana

For this pose, lie down on the ground on your stomach and place your hands beside you with your palms facing downwards. Now fold your legs with your thighs still on the ground and lift your arms up. Now hold your ankles with your hand and pull up your upper torso as much as possible. Let your head fall back and look up at the sky. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable.

To release this pose, leave the ankles one at a time and rest your torso back on the ground slowly. Repeat for at least 5 times.

This asana opens up your blocked heart chakra. It strengthens the heart region and makes the entire body flexible.

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The Garland Pose or Malasana

For this pose, you need to sit in a squat position with your hips downwards and close to the earth and chest up high. Bring your hands in front of your legs and join both your palms together. Make sure your soles are touching the ground entirely and you hold a straight posture. Now inhale and exhale deeply, letting the air fill your chest and heart all at once and feeling the rhythm of your every breath. Hold this position for 60 seconds or longer as per your comfort.

To release this pose, slowly apart your hands and stand up on your feet. Take a few deep breathes and repeat the pose for at least 5 times.

This asana makes the legs strong and stretches every muscle in the leg. It stretches and strengthens the toes, calves, hamstrings, glutes, pelvis area, spine, and the core too. It acts as a hip adductor and helps to loosen the tight hips flexors.  

The Locust Pose or Salabhasana

For the locust pose, lie down on the ground on your stomach with your hands beside your side facing downwards. Flatten out your toes and keep your head resting on the ground. Now keeping your stomach and thighs grounded lift the rest of your body up as much as possible. Lift up your legs in the air and also your arms with your fingers facing towards your hips. Lift your chin up and look straight. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable. Release and repeat for at least 5 times.

This asana pulls and strengthens your hamstrings and glutes. It puts pressure on the sciatica area and loosens up the tight muscles.

The Bridge Pose or Setu Bandha Sarvangasana

For this pose, lie down on your back on the floor with your hands by your side facing downwards. Fold your legs with your knees up and place your foot firmly on the ground. Now lift your hips up in the air and hold your ankles with your hand. Make sure your chest and neck are still on the ground. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable.

To release this pose, leave the ankles one at a time and rest your hips back on the ground slowly. Repeat for at least 5 times.

This asana helps in proper breathing and increases the elasticity and flexibility of the spine, chest, and legs. It strengthens the glutes.

The Triangle Pose or Trikonasana

For this pose, stand up on the ground and spread your legs wide. Now touch your right ankle with your right hand and line your left hand with your shoulder straight up in the air. Now inhale and exhale deeply, being aware of every breath you take and letting the air cleanse you from insides. Hold this position for 60 seconds or longer, if comfortable. Release and do the same on the left side.

To release this pose, slowly get back up to the original position.. Repeat on either side for at least 5 times and hold the pose for a minute.

This asana strengthens the cardiovascular region and promotes proper blood flow. It helps in stretching and strengthening the legs and the hamstrings.

The Upward-Facing Dog Pose or Urdhva Mukha Svanasana

For this pose, lie down straight on the ground on your stomach with your hands beside your chest and the elbows facing outwards. Flatten your toe to the ground and relax your hip muscles, now with some pressure on your palms on the ground lift up your upper body. Stretch your arms out straight and bend backward as much as possible. Take deep full breathes and be aware of the air flowing inside and out from you. Hold this position for 60 seconds or longer if you’re comfortable.

To release this pose, slowly pull your body down to the ground and relax your posture with deep breathes. Repeat for at least 5 times.

This asana stretches and relaxes the spine and the sciatic area. It also loosens up the muscles in the hip flexors.

These simple yoga poses would help you get rid of tight hip flexors easily and would not consume much of your time either. Following this simple routine even if you had to sit for long hours in a day, you would not have to suffer from tight hip flexors.