Yoga For Hip Flexors: Find Hip Harmony With Yoga


As someone who spends a significant chunk of their day seated, I understand the toll this lifestyle can take on the body, especially on a group of muscles often overlooked – the hip flexors.

They play an important role in our daily movements, from standing up to taking a step forward.

Yet, the hip area is often neglected and tightened by the sedentary habits that characterize much of what we do in our daily life

Many of us spend hours driving, hunched over a computer, or lounging on the couch.

This often leads to a gradual tightening of the hips, resulting in not only physical discomfort but also a sense of general imbalance.

In this article, we will explore the profound impact of sedentary living on our hip flexors, shedding light on the importance of addressing this issue and how incorporating yoga for hip flexors into your routine can be the key to a more balanced life.

We’ll explore:

Read on with us!

a woman in yoga clothes doing a yoga for hip flexors stretch against a hip skeleton outline and a blue background

Understanding the Impact of Sedentary Living on Hip Flexors

The sedentary lifestyle prevalent in many of our daily routines can wreak havoc on our bodies, including the hip flexors.

These crucial muscles for mobility and balance, often bear the brunt of prolonged sitting, leading to tightness and discomfort that extends beyond the physical realm.

Here are some common reasons why you may feel tension in your hip flexors:
  • Hours spent seated at desks contribute significantly to the tightening of hip flexors, a common woe for office dwellers.
  • The lack of movement diversity in a sedentary lifestyle causes certain muscle groups, particularly the hip flexors, to become rigid and less flexible.
  • Slouching and hunching over screens contribute to poor posture, intensifying the strain on hip flexor muscles.
  • Repetitive movements in office settings often lead to muscle imbalances, affecting the hip flexors.
  • Beyond work hours, inadequate physical activity exacerbates the issue, leaving your hip flexors consistently contracted.

Understanding these factors lays the foundation for acknowledging the toll that sedentary living takes on your body and in this case, your hips.

a man sitting at his desk in front of computers writing on a piece of paper

Demystifying the Hip Flexors and Their Vital Role

The hip flexors, comprised notably of the iliopsoas, rectus femoris, and sartorius, inhabit the anterior aspect of the hip.

The psoas muscle bridges the lower spine to the thigh, making it super important for lower-body mobility.

Your hip flexors are instrumental in upholding equilibrium, stability, and the nuanced alignment of the pelvic and spinal regions.

They act as stabilizers for every standing pose, forward fold, and the transitions inherent in our yoga sequences.

How to Recognize Tight Hip Flexors and Their Symptoms

Tight hip flexors can be quite uncomfortable, silently affecting your daily movements and overall well-being.

Recognizing the signs and symptoms of tight hip flexors is paramount in addressing and alleviating the discomfort associated with these essential muscles.

Here are some of the main signs of tight hip flexors:

  • Regular discomfort or dull pain in the hip region, particularly after extended periods of sitting, may indicate tight hip flexors.
  • Difficulty lifting the knee towards the chest or a limited ability to extend the hip fully are classic signs of tightness in these muscles.
  • Tight hip flexors can contribute to lower back pain, as the interconnectedness of these muscle groups affects overall spinal alignment.
  • Observing changes in posture, such as an anterior pelvic tilt, can be indicative of tight hip flexors pulling the pelvis forward.
  • If activities like walking, running, or climbing stairs become uncomfortable or strained, it may be a sign of restricted hip flexors.

Yoga for hip flexors: accessible postures for all

When looking to find some relief for hip tightness and wanting to build more flexibility and strength in your body, there are many asanas you can try.

Here we will share with you some of the most accessible yoga for hip flexors postures, and how they can be of benefit to your practice:

1# Low Lunge Pose (Anjaneyasana)

an annotated image of a woman wearing black yoga clothes doing low lunge Pose

In Anjaneyasana, as you deepen into the lunge, you’ll be opening your hip flexors profoundly. This grounding pose stretches and strengthens the legs and enhances balance.

When practicing this asymmetrical yoga for the hip flexors pose, remember that you’ll have to do the right and left sides to make sure you get into both hips making sure you build even flexibility and stability in your body.

2# Cobra pose (Bhujangasana)

an annotated image of a woman wearing black yoga clothes doing cobra pose

Bhujangasana elevates the chest and opens the front body, engaging your hip flexors for a gentle backend.

As you peel your chest off the ground and open your heart, this pose can help you strengthen the spine and also aid digestion.

To deepen the stretch, consider practicing Urdhva Mukha Svanasana, Upward upward-facing dog, where the backbend is much deeper than in this asana.

3# Camel Pose (Ustrasana)

annotated image of a woman doing a camel pose

Ustrasana, or Camel Pose, opens the hip flexors as well as the entire front body.

This heart-expanding pose is great for strengthening the back and shoulders while opening up the entire front body.

As you practice Ustrasana, feel the emotional release and liberation, fostering a profound connection between the mind and body.

4# Dancer Pose (Natarajasana)

an annotated image of a woman wearing black yoga clothes doing dancer's pose

This balancing yoga for the hip flexors’ posture engages and stretches this part of the body as well as strengthens the back.

Natarajasana is a posture that can also enhance your balance and concentration while strengthening your legs and ankles.

5# Garland Pose (Malasana)

an annotated image of a woman wearing black yoga clothes doing garland Pose

The deep squat of Malasana engages and stretches the hip flexors.

This grounding pose not only opens the hips but also aids digestion and improves posture.

For those with tighter hips or wanting to support themselves a bit more in this posture, consider placing a blanket under your heels, or sitting on a block.

6# Half pigeon pose (Ardha Rajakapotasana)

an annotated image of a woman wearing black yoga clothes doing half pigeon Pose

Ardha Kapotasana involves extending one leg behind you while keeping the front leg bent at a 90-degree at a comfortable angle.

This positioning allows for a deep stretch in the hip flexors of the extended leg.

Place a blanket or block under the front hip if you want a bit more support.

7# Bound Angle Pose (Baddha Konasana)

an annotated image of a woman wearing black yoga clothes doing bound angle Pose

You can either practice this yoga for hip flexors posture seated or for a restorative-style practice, consider the supine version; Supta Baddha Konasana.

This asana is great to target the inner and outer hips as well.

8# Bridge Pose (Setu Bandhasana)

an annotated image of a woman wearing black yoga clothes doing bridge pose

Setu Bandhasana, or Bridge Pose, lifts the hips skyward, activating and stretching the hip flexors.

As you strengthen the muscles of the back and buttocks, this grounding pose unwinds stress and encourages a calm mind, promoting a sense of equilibrium.

Use a block under your sacrum to use the posture to release tension, making it a more passive version of the asana.

9# Happy Baby Pose (Ananda Balasana)

annotated image of a woman doing happy baby pose, ananda balasana

Happy Baby Pose gently stretches the hip flexors and inner thighs and releases tension in the lower back.

Some folks may experience a sense of calm when spending some time in this yoga for hip flexors posture.

Ananda Balasana invites you to embrace the playfulness and ease of a happy baby, fostering relaxation.

If your hip flexors are super tight, consider doing one side at a time, and keeping the free leg extended or with the knee bent and the foot on the floor.

10# Reclined Hero Pose (Supta Virasana)

an annotated image of a woman wearing black yoga clothes doing reclining hero Pose

This yoga for hip flexors pose provides a deep stretch for the quadriceps, opens the chest, improves lung capacity, and promotes relaxation.

As you recline gracefully, feel a sense of surrender and release, allowing the pose to unfold with ease.

If reclining all the way back is too intense for whatever reason, either prop yourself on your elbows or place a bolster behind you to decrease the depth of the posture.

A Yoga practice for hip flexors, quads, and psoas

For those wanting to put some of these yoga for hip flexor postures as well as others, into practice we invite you to try this yin-style practice designed to help you release tension and stress in the hips and legs


To Conclude

The ramifications of a sedentary lifestyle on hip flexors are many, prompting a deeper understanding of their integral role in the mechanics of movement.

The recognition of indicators signaling tightness provides a foundation for creating routines and engaging in practices that can help you not only find relief but also as prevention of future tightness and pain.

In essence, understanding why you may experience tightness in your hip flexors in the first place, is the first step to finding practices like yoga for hip flexors that can help you address the discomfort.

We hope that you soon find some relief when dealing with hip discomfort and that yoga for hip flexors is of support.

For more on hip pain and how to use yoga poses to find relief, we invite you to read this article next:

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Laia is an Afro-Catalan accessible and inclusive yoga & meditation teacher. She has trained in hatha, vinyasa, trauma-informed yoga, yin yoga, and restorative yoga and holds E-RYT 500 and YACEP accreditations with the Yoga Alliance. Additionally, she is a freelance writer and translator, publishing in Catalan, English, and Spanish. As a former professional athlete who lives with a chronic illness, Laia has gained valuable insights into the benefits of self-care and the importance of pausing and slowing down. She is dedicated to sharing accessible and sustainable practices of yoga and meditation to help people create a more harmonious life. Being a black and chronically ill individual, her mission is to empower non-normative yoga teachers to find their unique voices and develop tools to make wellness practices accessible to the communities they serve, thereby taking up space and creating a more inclusive and diverse yoga industry. Furthermore, as a writer and creative, she is passionate about supporting other creatives and innovators. She fosters a genuine community dedicated to finding balance while staying productive and inspired. Laia has developed unique techniques that intertwine yoga and meditation with writing, journaling, and other accessible methods to help each other stay creative and mindful.

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