Long Hips 3

12 minutes

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

1. Kneeling Quad

Instructions

Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
Step one foot forward and bring your opposite foot up towards your glutes.
Please one hand on your front knee and reach back with your other hand to grab your ankle.
Gently push your hips forward and pull your heel closer to your glutes.

Tips

Maintain an upright posture, avoiding leaning forward or backward.

Modifications

If reaching your back foot is difficult, keep your foot on the floor.

Benefits

Psoas, Hips, Quadriceps, Abdomen

2. Double Pigeon

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend one knee and bring your shin parallel to your shoulders.
Bend the opposite knee, stacking your shin on top of the other, and aligning your ankle over your bottom knee.
Sit up tall and rest your hands on the floor to your sides.

Tips

Keep your back straight and avoid rounding your spine.
Flex both feet to protect your knees.

Modifications

Perform the movement with one leg extended if necessary.

Benefits

Groin, IT Band, Hips, Hamstrings, Glutes

3. Pigeon

Instructions

Start on your hands and knees in a tabletop position.
Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
Extend your other leg straight back behind you while keeping your hips square to the floor.
Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

Keep your hips level and avoid leaning to one side.

Modifications

Place a folded blanket or block under the hip of the bent leg for support.
If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

Groin, Psoas, IT Band, Hips, Hamstrings, Lower Back, Glutes

4. Folded Butterfly

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
Place your hands on the floor in front of you and hinge at your hips, folding forward over your feet.

Tips

Allow your head to relax towards your feet.

Modifications

If your hips are tight, sit on a folded blanket to elevate your hips.
For a gentler stretch, keep your torso more upright.

Benefits

Knees, Groin, Hips, Lower Back