Lying hip flexor stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Iliopsoas

Secondary muscles

Rectus Femoris

How to do it

1. Lie on your back with your legs straight on the floor.
2. Lift your right knee towards your chest, holding it with both hands to keep it close while extending your left leg straight off floor, keeping it in line with your right foot.
3. Hold the stretch for 15-30 seconds, then slowly release your right knee and return to the starting position. Repeat the stretch with your left knee lifted towards your chest and your right leg extended. Alternate sides for the desired number of repetitions.

Form tips

• Keep your lower back pressed into the floor to avoid strain and to deepen the stretch.
• Start with a smaller range of motion if you feel any discomfort, gradually increasing as flexibility improves.
• Focus on deep, steady breathing, inhaling as you prepare for the stretch and exhaling as you hold the stretch.