Category: Chapter 4 – THE FRONT HIP AND THIGH STRETCHING POSES

THE FRONT HIP AND THIGH STRETCHING POSES  

Activities such as jogging, bicycling, walking, sitting, and climbing stairs tighten the front hip and thigh muscles. Very few everyday activities stretch these muscles. Tight muscles on the front of the hip, combined with the added weight of the uterus, pull the front pelvis downward. This may cause pain and compression in the lower back. 

Front hip and thigh stretches counterbalance the squatting and hip stretching poses in Chapter 5 and the hamstring stretching poses in Chapter 6. Together these poses create an even development of legs and hips, and a feeling of freedom in the joints. 

The hero’s pose and variations have a revitalizing effect on legs, feet, and ankles. Sitting in the hero’s pose improves circulation in legs, removes fatigue, and lessens swelling in ankles. 

When performing the front thigh lunges on one knee, keep the pelvis level and the tailbone tucked under to prevent overstretching the lower abdominal muscles and compressing the lower back. 

These poses intensely stretch the knees. If the knees are stiff or painful in the hero’s pose, sufficiently elevate the buttocks with folded blankets. If the tops of the feet are painful, place rolled towels under the ankles for comfort. Move in and out of the poses slowly to prevent straining the knees. 

After performing the reclining hero’s pose, widen the knees, bend forward, and rest the forehead on the mat. This position lengthens lower back muscles. Then sit and completely extend the legs. 

Kneel on mat or blanket. Separate feet, place hands on floor for support, lower buttocks carefully between heels, and sit on pillow or folded blanket.

Adjust height under buttocks for comfort. Stretch feet straight back and pad ankles if tops of feet are not comfortable. Stretch should be felt in thighs, not knees. 

Squeeze knees toward each other, press down on floor with fingertips, and stretch spine upward. Rest palms on knees and lift and expand chest with each breath.

Widen knees, sit on heels, bend forward, and rest head on floor with arms to sides. Release and extend legs.

Hero’s pose relieves leg fatigue, stretches front thighs and insteps, and may prevent varicose veins.

Kneel on mat. Widen feet, support body weight with hands, and lower buttocks onto folded blanket or pillow.

Stretch feet straight back and bring knees closer together. Adjust height under buttocks if necessary. If buttocks touch floor easily, remove pillow.

Inhale, interlock fingers, and lift chest. Exhale and stretch arms overhead with palms facing toward ceiling. Extend arms upward from shoulder blades. Maintain straightness of spine and lift upward from lower back.

Lower arms to sides. Widen knees, bend forward, place folded forearms on floor and rest with head on forearms. After releasing pose, straighten and extend both legs. 

This pose stretches thighs and helps relieve indigestion. 

Place stack of blankets or firm pillows behind back. Kneel on mat. Separate feet, support weight of body with hands, and lower buttocks carefully between heels onto pillow. Adjust height under buttocks for comfort.

Squeeze knees closer together and stretch feet straight back alongside hips. Lean back and rest lower forearms on pillows. Look straight ahead.

To lengthen lower back, press down firmly on pillows, elongate spine, and lift chest. Concentrate on expanding rib cage with each breath.

To release, sit upright, bend forward, lower forehead onto folded arms, and rest. Sit up and extend legs.

This posture helps improve breathing, and stretches muscles of insteps, front thighs, and chest.

For a first trimester student with front thigh flexibility. 

Arrange pillows to form a wedge shape. Kneel with back to pillows, separate feet, support body weight with hands, and lower buttocks onto mat.

Stretch feet straight back alongside hips and squeeze knees closer together. Place narrow edge of pillow wedge to tailbone. Lower spine onto pillows, support head with small pillow, and relax arms on mat.

Close eyes and deepen breath. Concentrate on expanding chest with each breath. To release, press down with hands, lift chest, and sit upright. Bend forward and rest forehead on folded arms. Sit up and extend legs.

This pose stretches front thighs and improves digestion. 

For a first trimester student with front thigh flexibility. 

Arrange pillows to form a wedge shape. Sit with back to pillows and legs extended. Fold left lower leg straight back with foot alongside hip. Align pillows to tailbone.

Recline and rest spine on pillows, support head with small pillow, and relax arms on mat. Extend and straighten right leg. Right toes and knee face ceiling. Or right knee may be bent and sole of right foot placed on mat.

Relax left thigh and spine. Expand rib cage sideways with each breath. To come up, press down with forearms, lift chest, and sit upright. Reverse pose, bend right leg back, straighten left, and recline. Release and extend both legs.

This pose alternately stretches front thigh muscles. 

Stand behind chair. Hold top of chair back for support with left hand. Shift weight onto straight left leg. Bend right knee and lift foot toward buttock. Hold in- step of right foot with right hand.

Inhale and lift chest. Exhale, tuck tailbone under, and tighten left thigh muscles. Bend elbow and pull right foot closer to right buttock to stretch thigh muscles. Right kneecap faces floor. 

Release right foot and lower leg. Reverse pose, hold chair with right hand, bend left knee, and hold left foot. After completing both sides, stand upright, hold onto chair back, and breathe normally.

This pose aids balance, strengthens straight leg, and stretches front thigh muscles of bent leg.

Place chair to wall. Kneel on mat with left knee on pillow. Lift right knee and place right foot on mat with toes under chair. Right shin and thigh form right angle. 

Align right knee or shin with front edge of chair seat. Press down on chair seat, lift chest, and elongate spine.

Lift front hipbones vertically and move tailbone downward towards floor. While maintaining lift of chest and tuck of tailbone, slide left knee slightly backward. Stretch will be felt in center of thigh muscles.

Change legs, placing right knee on pillow, and left knee to edge of chair seat. Re- lease and sit on mat in comfortable cross-legged pose.

This pelvic tilting pose stretches groin and thigh muscles. 

Kneel on mat with right knee on pillow. Lift left knee, extend lower leg forward, and place sole of left foot on mat. Left thigh and shin form a right angle.

Place hands on hips and lengthen lower back by tucking tailbone under and lifting front hipbones. Inhale and lift top chest and elongate spine. Exhale and gradually bend left knee straight forward.

Keep tailbone tucked to restrict stretch to front thigh and groin muscles. Gently increase stretch with each breath. Interlock fingers behind back and extend arms. 

Reverse pose, placing left knee on pillow, and right foot on floor. Release and rest in comfortable sitting position. 

This pose stretches groin and thigh muscles.