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Lunges - Hip Flexor work in the poses

Hip Flexors and Lunges

  • Benefits of the hip flexor work practice -​​​

    • Stretches and opens tight hip flexor​

    • One can walk more freely

    • Improves balance drastically

    • Strengthens the legs

    • Opens the lungs and rib cage, thus improves breathing

    • Builds confidence

  • Benefits of the hip flexor work practice -​​​

    • Stretches and opens tight hip flexor​

    • One can walk more freely

    • Improves balance drastically

    • Strengthens the legs

    • Opens the lungs and rib cage, thus improves breathing

    • Builds confidence

Vanarasana/Lunge Benefits -

​​​​

  • Stretches and opens tight hip flexor​

  • One can walk more freely

  • Improves balance drastically

  • Strengthens the legs

  • Opens the lungs and rib cage, thus improves breathing

  • Builds confidence

  • While there are many variations to working on the hip flexor muscles and lunges, following  are some of the basic yoga poses to getting started.​

Lunges - Level 1

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  • Place your right leg forward, knee bent at 90 degrees

  • Place the left knee on the floor or under a padded blanket to protect the knee

  • Place your fingertips on the floor

​

Work in the pose - 

  • Move the left hip to the right knee

  • Move both the hips to the right foot

  • Pull the pit of the abdomen to the chin

​

Stay in the pose for 15-20 seconds.

Then change legs and repeat

Lunges - Level 2

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  • Place your right leg forward, knee bent at 90 degrees

  • Place the left knee on the floor or under a padded blanket to protect the knee

  • Place your hands on the right knee

  • Move the spine in a backbend while lifting the chin up

​

Work in the pose - 

  • Move the left hip to the right knee

  • Move both the hips to the right foot

  • Pull the pit of the abdomen to the chin

​

You will feel the left hip flexor muscles stretching.

​

Stay in the pose for 15-20 seconds.

Then change legs and repeat

Lunges - Level 3

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  • Place your right leg forward, knee bent at 90 degrees

  • Place the left toes on the floor

  • Keep the left leg straight at the knee

  • Place your hands on the floor or on the blocks

​

Work in the pose - 

  • Move the left hip to the right knee

  • Move both the hips to the right foot

  • Pull the pit of the abdomen to the chin

  • Press the left heel away from the hip

​

You will feel the left hip flexor muscles stretching. deeply now.

​

Stay in the pose for 15-20 seconds.

Then change legs and repeat

Lunges - Level 4

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  • Place your right leg forward, knee bent at 90 degrees

  • Place the left toes on the floor

  • Keep the left leg straight at the knee

  • Place your hands on the chair for extra support (bottom pic) or on the right thigh (left pic)

​

Work in the pose - 

  • Move the left hip to the right knee

  • Move both the hips to the right foot

  • Pull the pit of the abdomen to the chin

  • Press the left heel away from the hip

  • Move the spine into backbend to open and deeply stretch the hip flexors

​

You will feel the left hip flexor muscles stretching. deeply now.

​

Stay in the pose for 15-20 seconds.

Then change legs and repeat

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