Desk work, driving and (unfortunately) climbing can all cause the hip flexors (muscles at the front of the hip) to become shortened and tight.
Tight hip flexors can affect the alignment of pelvis and femur, ultimately leading to back and knee pain.
Poses which release and lengthen the hip flexors not only reduce back and knee pain, but also allow you to bring the hips forward when climbing. This keeps your centre of balance close to the rock for greater control and reduced strain on the arms.
⚠The suggestions given here are not a substitute for medical advice.
If you have a problem with inflexibility or pain in your hips, always seek advice from a qualified health professional such as your family doctor or a physiotherapist about which forms of exercise are suitable for your condition.
Low lunges (Anjaneyasana) are great for releasing the hip flexors and are accessible for all levels. Because the back knee is on the ground, you can really sink into this pose in a long, relaxed hold. Choose the variation (below) that gives you a satisfying stretch in the front of the back hip.
Take it deeper by squeezing your bum to engage the glutes. These are antagonistic to the hip flexors, so will encourage the hip flexors to release.
If your hands are raised on blocks or your thigh, you may also be able to find space to tilt your pelvis and deepen the stretch still further.
For experienced yogis looking for a deeper hip opener, Dragon/Lizard pose with a twist and bind (Parivrtta utthan pristhasana) is my absolute favourite.
A really juicy stretch for the back hip flexor, with the added bonus of an opening for the chest and shoulders.
DISCLAIMER: ALL ACTIVITIES DESCRIBED ON THIS WEBSITE ARE FOR GENERAL INFORMATION ONLY AND MAY NOT BE SUITABLE FOR EVERYONE. ALL EXERCISE CARRIES A SMALL RISK. ANYONE TRYING ANY OF THE ACTIVITIES DESCRIBED ON THIS WEBSITE ACCEPTS THIS RISK AND THE AUTHOR DISCLAIMS ANY LIABILITY FOR ANY ADVERSE EFFECTS CONNECTED WITH THESE ACTIVITIES.
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