The hip flexors are located on the upper thigh just below the hip. These muscles allow you to bend at the waist and lift your knees. Stretching your hip flexors can prevent hip and lower back pain.
Steps
Method 1 of 2: Assume the Starting Position
Step 1. Kneel on a yoga mat
Place your buttocks on your heels and support the weight with your toes.
Step 2. Lean forward using your palms to support your body weight
Step 3. Lift the left knee and place the sole of the left foot on the ground
Your knee should be bent at a 90 degree angle, and your left foot should be directly below your left knee. Your right knee will still be on the ground, and the tips of your right toes will still be in contact with the mat.
Step 4. Lift your palms off the ground and slowly straighten your back, until you are in an upright position with your upper body
Step 5. Put your left hand on the right leg
This position will help you keep your balance.
Step 6. Put your right hand on your right hip
This will prevent you from bending over at the waist.
Method 2 of 2: Perform the Exercise
Step 1. Exhale, bend your left knee and lean forward
Bend your knees until you feel your thigh make contact with the back of your calf. Use your left foot to support your body weight while keeping your back straight. Contract your abdominal muscles to keep your back straight during the exercise.
Step 2. Hold the stretch for 30 seconds, breathing effortlessly
You will feel the upper right thigh stretch.
Step 3. Inhale and return to the starting position
Push with your left foot and keep your abs contracted as you bring your upper body vertically.
Step 4. Repeat the exercise with the left knee on the mat and the right leg extended at a 90 ° angle
Advice
If you don't own a yoga mat, you can place a folded towel below the knee on the ground. This will give you comfort and support
Warnings
- You will risk injury if you perform this stretch incorrectly.
- Those with balance problems or knee pain should be especially careful when performing this stretch.
