Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
HIP OPENERS
There are 3 different types of hip openers—hip flexor and quad stretches, groin and adductor stretches and outer hip, TFL and glutes stretches. You should aim to incorporate all three types into your training program. You will find a number of hip-opening sequences in the Flexibility series.
HIP FLEXOR STRETCHES
Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.
Dancer pose is an advanced balancing pose that stretches the quads, hip flexors, abs, chest and shoulders and improves hip stability.
Flying Locust pose is an advanced and awkward posture that improves spinal mobility and stretches the abs, hip flexors and quads.
Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and improves spinal mobility.
Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.
Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.
Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.
Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.
GROIN AND ADDUCTOR STRETCHES
Easy Seat (sitting cross-legged) opens up the hips, stretches the ankles, knees, hamstrings and groin and helps to improve posture.
Extended Side Angle pose strengthens the knees, quads and hips, opens up the hips, stretches the sides and improves lung capacity.
Folded Butterfly pose stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.
Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.
Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back and opens up the hips. A strap can be useful in this pose.
Reclining Butterfly pose is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.
Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.
Side Lunge is a great pose for athletes to stretch the groin, calves and hamstrings, loosen up the hips and increase foot and ankle mobility.
Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs and open up the chest and the fronts of the shoulders.
Tree pose is a hip-opening balance pose that improves proprioception, coordination, posture and focus and strengthens the hips.
Warrior 1 is a classic hip opener that improves hip, knee and ankle stability and mobility. It is most commonly practiced as part of Sun Salutation B.
Warrior 2 is a classic yoga pose that opens up and strengthens the hips and stretches the ankles, calves, hamstrings and groin.
Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.
Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.
GLUTES AND PIRIFORMIS STRETCHES
Dead Pigeon pose or Figure Four stretches the glutes, piriformis and external hip rotators and can help to alleviate lower back pain.
Eagle is an advanced pose that strengthens the hips and quads and stretches the glutes, IT band, TFL, upper back and shoulders.
Pigeon pose is a key hip opener for athletes that stretches the hip flexors, piriformis and glutes and can help to alleviate lower back pain.
Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.
Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.
Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.