This quick & easy somatic yoga practice requires no equipment to release tight hip flexors. Sometimes you need to stop stretching and release the tight muscles first. Using somatic exercises this short yoga for tight hip flexors routine will help your mind-body connection, so you can experience the difference before and after.
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Somatic Yoga for Tight Hip Flexors
As with all somatic work, it’s essential to do a body scan. So, I included one at the start of this yoga for tight hip flexors practice. This scan is done lying down in savasana. Notice specifically how the legs and feet relate to the floor. Are the toes pointing up or out? Where do you feel the connection of the feet to the floor? Then become aware of the pelvis, groin, and any difference you feel right to left, before moving onto some arch and flatten to mobilize the hips and spine.
The arch and flatten prepares us for the somatic release in this yoga for tight hip flexors routine. With the knees bent, draw the left leg into the chest. Place one or both hands on the front of the left thigh. Arch the back away from the floor, while trying to draw the knee to the head, resisting with the hands. There will very little movement, but lots of effort. Hold this for 3-5 seconds, then SLOWLY release the tension. The slow-release should take between 6-10 seconds.
Take a breath, then repeat the contract/release twice more. After the third one let the legs lengthen out across the mat and see if you can sense a difference in the feet, legs, hips. Comparing the right side to the left. Repeat the exercise on the right leg three times, and then rescan. Does your body feel different before/after?
The differences may be subtle. Above is my before (top) and after (bottom). There are small differences in how my legs connect to the floor. Personally, I get much more external rotation in my hips when I do this yoga for tight hip flexors somatic release. I notice this after when the outside edge of my feet connects to the floor. What differences can you notice?
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- Do you have tight hip flexors?
- Are you experiencing low back pain or SI issues?
- Have you tried somatics exercises before?