This month in class we’re focusing on the legs, and this week we’re turning our attention to the hip flexors and quads, opening them in preparation for backbends.

When our hip flexors and quads are tight, it can inhibit our ability to rotate our pelvis backwards over the thighs, thus impacting our ability to backbend comfortably.

So what are our hip flexors? The hip flexors are a group of muscles that work in tandem with our quads to facilitate hip flexion, bringing the knee closer to the hip. We use them every time we walk, run, cycle, climb, play football (insert activity of choice here).

There are five key hip flexors: the psoas, iliacus, pectineus, rectus femoris and sartorius. 

The most famous hip flexor, the mighty psoas, is also a deep connector of the upper and lower body. It originates above the joints of the T12-L4 vertebrae, crosses over the sacrum, SI joint and hip, and inserts in the front of the inner thigh bone. It helps stabilise our spine and sacroiliac joints, and can influence the position of our pelvis. 

Most of us spend a high proportion of our days sitting, be that at a desk, driving, looking after babies, cycling, even sleeping curled up on our side (guilty!), and as a result the hip flexors and quads have a tendency to shorten and tighten. This impacts everything from the health of our spine and core function, to our breathing mechanics (and as a result, nervous system). 

Through our yoga practice we can lengthen and release tension in the hip flexors, helping reduce the risk of injury. Try these five postures to release your hip flexors and quads, and in turn improve our posture, breathing, and connect to our core more effectively

Let me know which one is your favourite, and happy practising!

1. Reclined blanket roll release
   Lie on your back with your knees bend, and place a rolled up towel or blanket under the pelvis (the tailbone should be free). Draw your right thigh towards your chest and extend your left left. You can place a cushion under your head and left foot if needed, as well as use a strap to catch the thigh. Hold for 90 seconds to 2 minutes, breathing deeply. Repeat second side.

2. Quad stretch
From all fours, step your right foot to the outside of your right hand, turning the toes out about 45 degrees. Bend your left foot towards your left glute, and catch a hold of it with your right hand. Use a strap if needed.

3: 90/90 lunge with side stretch
From all fours, step the right foot between the hands. Bring both hands to the right thigh, and shorten your stance so that left hip is on top of left knee. Squeeze your left glute to press the pelvis forward, and think about drawing your pubic bone towards your navel, lifting the frontal hip points. From here, reach both arms up to the sky, bring right hand to left wrist and stretch up and over. Hold for 5-10 breaths, repeat second side.

4: High lunge with head clasp
From downward dog, step your right foot forward, rising into high lunge. Shorten the stance and bend the back knee. Squeeze the left glute to press the pelvis forward and the frontal hip points, getting into the front of the left hip. From here, interlace the fingers and clasp your hands behind your head. Press the head back into the hands, giving yourself a flattering double chin. This action helps switch on our deep abdominals while lengthening the hip flexors. Hold for 5-10 breaths, repeat second side.

5: Child’s pose with blanket roll
Saving the best for last, take your blanket and make a small roll (an inch or two thick). Place the roll right up against the hip creases and fold forwards into child’s pose. Have the legs a comfortable width for your body, and add any additional props you prefer (for example, a block or bolster under the forehead, a cushion or block between the heels and sitbones).