How do I stretch the hip flexor?
In the previous blog we explored the psoas muscle as the "muscle of the soul". Now I'm going to show you how to stretch this muscle with Pigeon Pose in the following post from my book.
Pigeon / Eka Pada Kapotasana
POSITION:
Get on all fours. Bring your right knee forward and place it in front of your left knee. Your right leg is initially bent. Now stretch your left leg straight back. Press your fingertips firmly into the ground and walk them back up. Raise your upper body far up and back. Repeat the pose on the other side.
NOTE:
Use a pillow or yoga block for support, see picture. The ideal end position is a 90° angle in the front knee. Picture & . However, it is very important that you feel comfortable in the pigeon and do the stretching as shown in picture 1 at the beginning. It is also important that the hip flexors, hamstrings and hamstrings are stretched before bringing the knee to a 90 degree angle. Otherwise you will hurt your knee. For the splits you still need the knee at the angle
not. For another asana, I'll explain where you need the stretch.
EFFECT:
The spine and hips become more flexible. The chest expands and breathing
reinforced. Hip flexors and buttocks stretched.
Static strain
POSITION:
The closer your foot is to the buttocks, the more intense the stretch. If you have enough strength and are flexible enough, you can turn your hips parallel again and stretch them even more intensively. First you take your foot and slowly push it towards your buttocks.
NOTE:
In the beginning I needed a yoga strap to keep my balance.
EFFECT:
Intense stretch for hamstrings and hip flexors.
Remember to go into the stretch gently and not force it. Regular stretching of the hip flexor can lead to noticeable improvements over time. If you have any pre-existing injuries or conditions, consult a professional beforehand to make sure the exercise is right for you.
Have fun stretching.
Namasté
Morena