Hip Flexor Flexibility

Kneel on the mat and step your right foot forward into a half-kneeling position, with the right knee bent over the ankle and your left knee resting on the floor behind you. Rest your hands on your right thigh or your hips and lengthen your spine.

1. Inhale — draw your tailbone gently down and lengthen through the crown of your head.
2. Exhale — shift your hips forward over your front foot until you feel a stretch across the front of your left hip and thigh. Hold for the prescribed duration, breathing steadily.
3. Rise up and switch sides.

• Keep your torso tall; the stretch deepens by moving the hips forward, not by leaning back.
• Draw your tailbone down so the front of the hip opens without arching your lower back.
• Pad the back knee with a folded towel if the floor feels hard.

Kneel in front of a chair or bench with your back to it. Bring your right shin up against the seat so the top of your right foot rests on it and your right knee stays on the floor. Step your left foot forward into a half-kneeling position, knee over ankle.

1. Inhale — bring your hands to your left thigh or your hips and lift your spine tall.
2. Exhale — draw your tailbone down and ease your hips back toward the chair until you feel a stretch along the front of your right thigh and hip. Hold for the prescribed duration, breathing steadily.
3. Lower down and switch sides.

• Keep your torso upright and your tailbone drawing down to keep your lower back long.
• Ease into the shape gradually — the front-thigh stretch here can feel strong.
• Start with your back knee farther from the chair and move it closer as the position opens.

Stand tall near a wall, chair, or other stable object. Place your left hand on it for balance. Shift your weight onto your left foot.

1. Bend your right knee and bring your right heel toward your right glute.
2. Reach back with your right hand and gently catch the top of your right foot or your ankle.
3. Inhale — lengthen your spine. Exhale — gently draw your heel closer to your glute and your right knee slightly back. Hold for the prescribed duration, breathing steadily.
4. Release and switch sides.

• Keep your knees close together; don't let the bent knee swing out to the side.
• Keep your hips squared forward — don't twist to follow the bent leg.
• If you can't reach your foot, loop a strap or towel around the ankle and hold the ends.

Begin in a tabletop position on your hands and knees. Slide your right knee forward toward your right wrist and angle your right shin across the mat, letting the outside of the shin rest on the floor. Extend your left leg straight back behind you with the top of the foot on the mat.

1. Inhale — walk your hands forward slightly and lengthen your spine, lifting through your chest.
2. Exhale — lower your torso toward the floor over your front shin, resting on your forearms or reaching your arms forward. Hold for the prescribed duration, breathing steadily.
3. Press back up through your hands and switch sides.

• Keep your back leg pointing straight behind you, not angled out to the side.
• Flex your front foot to keep the front knee supported.
• Slide a folded blanket under the hip of your front leg if it lifts away from the floor.

Lie on your back with your legs straight along the floor. Extend your arms out to the sides at shoulder height with your palms facing up. Bend your right knee and hug it gently toward your chest.

1. Inhale — keep your left leg long along the floor and your shoulders pressed down into the mat.
2. Exhale — guide your right knee across your body toward the left side of the floor. Turn your head to look toward your right hand. Hold for the prescribed duration, breathing steadily.
3. To switch sides, inhale and return the knee to center, then repeat with the left leg.

• Both shoulders stay rooted to the floor. Don't lift the shoulder of the twisted side to chase the knee down.
• The crossed knee doesn't need to touch the floor — let it land wherever your body lets it.
• Breathe into the side of your ribcage that lifts; the breath opens the twist more than effort does.