Yin Sequence to Stretch the Hip Flexors
The hip flexors are the primary muscles involved in hip flexion, where we bring the torso and thighs closer together. They include the psoas, iliacus (known together as the iliopsoas) and the rectus femoris. These three muscles cross the front of the hip, connecting the upper half to the lower half of the body.
The hip flexors can tighten up when we start to spend lots of time in a seated position such as driving, or working at desks. But muscles adapt to the position they’re most often in, which means that they can also tighten up from overuse too! As repeated muscle contractions when we walk, run, or cycle, can mean that we end up with a lot of time in partial hip flexion with the iliopsoas contracted.
So, the hip flexors can often be found in need of a good stretch out! Here is a Yin sequence you can do it home to help release these muscles. As always, you should consult a GP if it is ongoing problem for you to check for any other underlying conditions.
Yin yoga
In Yin, we hold each pose for a couple of minutes at a time, finding your “edge” in the pose. The edge is where you can feel a good stretch but you’re not at your maximum in the pose (so think 80% of your full stretch, rather than 100%). As we spend more time in the pose, keep checking in as your edge might change – you might be able to go deeper, you might need to ease out. If there is any pain, ease out of the pose.
Corpse pose (Savasana)
Let the breath to naturally soften and deepen, and allow all the muscles in the body to release and relax. Put a pillow or bolster under your knees to create space at your lower back and alleviate pressure.
Time here: two minutes
Wind relief pose (Pavanmuktasana)
Draw one of the knees in towards the chest and lengthen the other leg. creates space at the lower back and frees up the pelvis. It is also a gentle stretch for the iliopsoas on the straight leg and the hamstrings on the bent leg.
Time here: Two minutes each side
Dragon pose (Utthan Pristhasana)
From an all-fours position, step one foot forwards and to the outside of the hand. Hands or elbows can rest on a pair of yoga blocks. Allow your hips to sink down and forwards, stretching the hip flexors, breathe and find your edge.
Time here: 4 minutes each side
Swan pose (Hamsasana)
In other classes, we might call this ‘Pigeon’ pose. Slide a bolster/pillow under the hips for extra support so you can be in the stretch longer. Keep the chest lifted, hands can be on bricks. If there is any discomfort in the knee, try using more props, or take this lying down with the legs in a ‘figure 4’ position.
Opens the hips and lengthens the hip flexors.
Time here: 4 minutes each side
Half-Hero pose (Adra Virasana)
Set up the bolster and block behind you. Then one leg staying long, bend the other knee and place the top of the shin and foot down to the floor. Slowly rest back onto the bolster. Stretches the quads to help create space for the hip flexors. If you don’t want to use the bolster, you can lie flat to the floor.
Time here: 4 minutes each side
Child’s Pose (Balasana)
To help counter the backbends, from kneeling bring the knees apart and lower the chest forwards. This is also a gentle groin stretch and a pose that relieves tension and makes space at your lower back.
Time here: 4 minutes
If you would like to try out a slower class with longer holds of postures, my Slow Flow to Calm class or my Friday Night Restorative Retreats would be perfect for you to try.
You can book on here: Book A Class
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