You rely on your hip flexors to sit, walk and lift your legs.
When these muscles are tight, it makes these movements uncomfortable. Activities such as walking and biking can cause your outer hip muscles to tighten, while prolonged sitting can cause the frontal hip muscles to shorten.
Since the hip flexors are connected to the lower back
the Yoga Journal suggest that when they are stiff, they can contribute to back pain. If you suffer with stiffening of the hips, such yoga poses as the triangle, warrior, tree, cross-legged and the cobbler will help release these muscles.
Stand with a wide stance and shift your hips so that they face one side of your body. Place your front foot at 90 degrees with your toes pointing forward. Place your back leg so that it’s diagonal between the front and side of your body.
Leave your feet in this position and shift your torso back to the front facing position. With your palms facing forward, extend your arms straight out to your side.
Bend at the waist while both of your arms are stretched out to the side ✔
Keep bending until one of your hands touches the ground, and the other one is extended straight up in the air. Turn your head towards your extended arm and look up towards the ceiling. Bend your front knee and lengthen the stretch. Repeat the move on the opposite side of your body.
Warrior 1 Pose:
Start in a deep lunge with your right foot in front and your left leg stretched behind you. Spread your arms to the side and then raise them over your head with your palms facing in. Bend your right knee and sink down into the stretch. Switch your legs and repeat the pose on the opposite side.
Stand on your mat with your feet together. Balance your weight on your left foot and then bend the opposite knee. Reach down, grab your right ankle and pull it up to the inside of your left thigh.
Press your foot into your thigh and hold it there
You can either put your hands on your hips and rest them there, or you can extend your arms toward the ceiling.
Sit on the edge of a yoga block or a blanket and cross-cross your legs. Extend your spine and relax your thighs and feet. Hold the position for a few seconds and then switch the cross of your legs.
Cobbler Pose or Butterfly:
Sit upright, bend your knees and move your feet up to your pelvic region. Touch the bottoms of your feet together and drop your knees open. Use your hands to press the outer edges of your feet together. Relax your knees and try to touch them to the floor.
Reclined Cobbler Pose:
Start in the above mentioned cobbler pose. Lean back, place your elbows on the floor and gently lower your back to the floor.
Relax your arms with your palms facing up