Posture 3: Lying hip-flexor posture
The lying hip flexor stretch releases all hip flexors including the tensor fasciae. It opens the entire front of the body.
- Lie on your back and gently bend one knee, turning the foot away from you and down to the ground.
- Keep the knee, foot, and hip angle to be approximately 60 degrees. There is no need to pull the foot close to the body.
- Work to keep the low back on the ground by using the abdomen.
- Reach the back of the ribs and head away and the tailbone down towards the feet.
- Activate the breath into the front of the hips and the low back.
- Imagine the hip joint falling away and out of the socket towards the ground. Think of the knee and foot relaxing. Visualize the low back, mid-back, and neck falling gently into the ground.
- Heel, toe your foot to exit the position and return to the first position. This will protect the knee.
To lessen tension on the lower back, you can put a bolster under your back lengthwise along your spine.
Take special care of the knees in this movement – they should not be overly stressed. This is a passive movement and can be maintained for long periods of time. The goal is to create a supple psoas insertion and quadriceps muscles. Proper rotation of the hip joint is also attained as this posture is practiced over time.