Benefits

• Helps stretch and lengthen shortened muscles in hips from sitting
• Stimulates lymph movement and circulation through hips and legs
• Improves blood flow and lymph movement through hip region.
• Stretches out deep muscles in pelvic area that help reduce stress
• Feels great and is very inconspicuous to do
• Stretches deep psoas muscles which help improve posture
• Strenthens lower abdominal areaGood for realeasing lower trunk tension

Cautions

• Knee pain

Key Points

• Root down from waist and lengthen up from the same place
• Soften gaze
• Front leg slightly bent
• Back leg straight with both feet rooting into the floor – equal weight distributed to back and front foot
• Inhale the hip into a ‘tuck’ – draw thigh up into hip while rooting down with sitting bones and slightly tucking pelvis forward

Instructions

• From a standing position, root down into the floor from the waist and lenghten up from the same area.
• Bring awareness to your posture and come into ‘neutral’ standing
• Take a small step forward with the left foot – the distance between the front and back leg does not have to be large or obvious
• Bend the left knee slightly.
• Both feet are firmly planted on the floor – Root down as much in the back foot as the front foot.
• The back foot should be pointing forward in the same direction as the front foot. We want the hips to be squared and facing forward..
• Draw the back knee up into the thigh on an inhale. At the same time, draw the thigh up into the hip. Slightly pelvic tilt forward to increase the stretch on the front of the hip
• The right hip should be feeling a lengthening. Hold this position while breathing deeply. Continue lenghtening the right hip flexor for a few breaths.
• Return to neutral standing and repeat on the other side.

Consider This

• When you sit for long periods of time, your hip ‘crease’ is at a 90 degree angle. The muscles that are located in the hip flexors (front of hip where you bend) shorten over time. The deep lower back muscles also become shortened. By stretching out the front of the hip, you are lengthening the hip flexors and creating a more balanced muscle structure. This is true of the muscles closest to the skin (superficial) and what is known as the ‘deep’ muscles inside the pelvic region such as the psoas.
• Disc problems may be aggravated by tucking the pelvis – use discretion. If it causes pain, do not do