Yoga Bridge for Hip Flexors

Originating at the pelvis and ending at the femur, or thighbone, your hip flexors help move your legs toward your chest. Tight hip flexors can make flexing your legs difficult, so it's an important area to stretch. The Setu Bandha Sarvangasana -- or Bridge pose -- aligns the lower spine and opens your hip flexors. The pose also stretches your quads, hamstrings, abs, neck and back muscles. Talk with a doctor before trying yoga, especially if you are pregnant or recovering from an injury.

  1. Getting Into Bridge Pose

    • Proper posture is important when doing any yoga pose. To do a Bridge, lie on your back on a yoga mat with your knees bent and arms at your side. Bring your heels to your glutes and exhale. Watch your shoulders; don't pull them down but up and back, slightly lifting your chest. Lift your pelvis and glutes, and slide your feet forward. Always keep your feet beneath your knees. Lift your abs and chest as your pelvis continues to rise. Hold this pose for 30 seconds to one minute before releasing.

    Change It Up

    • Variations on a Bridge continue to stretch the hip flexor muscles but require more skill. Begin with a basic Bridge, and explore other modifications as you develop flexibility in your hip flexors. Try an Extended Bridge by making a Bridge and raising your right leg. Point your toes and straighten the leg. Bring it to the floor and back to the ceiling, repeating this move five times, and do the same on the other side. Never attempt an Extended Bridge before you're comfortable doing a basic Bridge pose. Doing so can increase the likelihood you'll injure yourself.

    Tips

    • Lessen the pull on tight hip flexors by squeezing your glutes as you bring your pelvis skyward. Flexing your buttocks is an unnecessary step if your hip flexors are already loosened. Angle your feet in and engage your lower buttocks and upper thigh muscles, just not the whole glute. Squeeze your thighs as you raise your hips, and let your glutes relax once your hips can no longer comfortably rise. Consider using a yoga block for additional support, especially when first learning this pose. Blocks help deepen the stretch and bridge the gap between your back and the floor.

    Considerations

    • The Bridge and its modifications put stress on the neck and shoulders. A licensed yoga instructor can evaluate your form and offer modifications if needed. Work through advanced or difficult poses with an instructor to prevent injury, and warm your hip flexors before yoga with a five-minute walk. Warm muscles are less likely to become injured as you stretch. There should be tightness during a stretch but not pain. If you feel pain, ease out of the stretch until you're comfortable with the pose. Bridges are safe -- with your obstetrician's approval -- through the second trimester of pregnancy. Check with your doctor to be sure they are right for you and your pregnancy.