Long Hips 2

11 minutes

Long-hold poses designed to improve hip flexibility by targeting select muscle groups in the hips.

1. Squat Stretch

Instructions

Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
Lower your hips down into a squat position, keeping your heels on the ground.
Place your elbows on the inside of your knees and press your palms together.

Tips

Keep your chest lifted and your back straight.
Gently push your knees outward with your elbows.

Modifications

If your heels lift, place a folded towel under them for support.
Hold onto a chair or wall for balance if needed.

Benefits

Knees, Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes

2. Lunge

Instructions

Start from a kneeling position with your arms at your sides.
Step forward with one leg, placing your foot flat on the floor in front of you.
Push your hips forward and raise your arms overhead.
Lift your chest and reach toward the ceiling.

Tips

Keep your front knee stable and align it directly above your ankle.
Engage your back leg, pressing the top of your foot into the floor.
Keep your torso upright and avoid arching your lower back.

Modifications

For less intensity, keep your hands on your front thigh.
Place a towel or cushion under your back knee for support.
Hold onto a wall or chair for balance if needed.

Benefits

Psoas, Hips, Quadriceps, Lower Back, Abdomen

3. Lying Figure Four

Instructions

Start lying on your back with your knees bent and feet flat on the floor.
Cross one ankle over the opposite thigh, just above the knee.
Lift your bottom leg off the floor, bringing your knee towards your chest.
Reach forward and clasp your hands behind the thigh of your bottom leg.
Gently pull your leg towards your chest.

Tips

Keep your head and shoulders relaxed on the floor.
Keep your lower back pressed into the floor.

Modifications

If reaching behind your thigh is difficult, use a strap or towel to assist.
For a gentler stretch, keep your bottom foot on the floor.

Benefits

IT Band, Hips, Lower Back, Glutes

4. Happy Baby

Instructions

Start lying on your back with your knees bent and feet flat on the floor.
Lift your feet off the floor to bring your knees towards your armpits.
Grasp the outer edges of your feet with your hands and gently pull your knees towards the floor.

Tips

Keep your lower back pressed into the floor.
Relax your shoulders and neck.

Modifications

If you can't reach your feet, hold onto your ankles or calves instead.

Benefits

Groin, Hips, Hamstrings, Lower Back, Glutes