hip stretches

From marathon runners to desk dwellers, tight hips plague many. The discomfort in your hips might be caused in part by tight hip flexors, the group of muscles that flex your femur and pull your knee upwards, the glutes, and even your inner thighs. The good news is even a minute of targeted stretching can help! Show your hips some love with these quick and easy stretches.

Butterfly Stretch

• Sit on the ground, bending both knees and bringing your feet together.
• Using your hands, open your feet up like a book. Use your muscles to press your knees down towards the floor. This will help to open your hips up even more.
• Draw your belly button towards your spine. Relax your shoulders and gaze either in front of you or towards your feet.
• You can keep your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for at least 5 breaths.

Runner's Lunge

• Starting in a plank position, bring your left foot up and around and to the outside of your left hand.
• Hold for 5 seconds and bring the foot back into the plank position. Repeat this movement on your right side.
• Complete 10 reps on each leg.

Keep reading for one more stretch that will help release tension in tight hips.

I don't think I've ever met a runner who doesn't suffer from tight hips, hamstrings, or a lower back. The receptive movements and strengthening aspect of running can cause tight muscles that need extra attention. Of course you should never skip the stretching session after a run, but here are three lower-body stretches you should do every day — even on the days you don't run.

Open Lizard

What it stretches: sides of the hips and hip flexors

How to do it:

• Come into a lunge position with the right foot forward and the left leg extended behind you, toes relaxed. Make sure there's enough distance between your feet so your front knee is at a 90-degree angle. Lower your hands to the floor to the left of your right foot.
• Keep your front foot where it is and slowly lower your right knee outward, so you're resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward just like in Upward Facing Dog; this will help encourage your hips to lower, increasing the stretch.
• Gaze forward and enjoy Open Lizard for 30 seconds and then switch sides.

Keep reading to find out how to do the above stretch and one more that will target your hamstrings.

After a coast-to-coast flight, relief came in the form of Strala Yoga's class, Relax. The class is a staple at the New York-based studio, owned by well-known yogini Tara Stiles and her husband, Michael Taylor. Still feeling wound up after class from traveling and lack of sleep, I asked Tara what her go-to yoga pose is for releasing stress and finding calm. Tara didn't hesitate to say that Pigeon pose and all of its variations make the best stress relievers. Whether you run, bike, or sit at a desk all day, Tara says that Pigeon poses help calm the body and mind by releasing built-up tension in the often-tight hips and hamstrings.

Tara likes that you can stay in Pigeon for as little or as long as you like and that it only takes a small movement to increase intensity. For those times when stress is high, Tara suggests massaging the forehead while in Pigeon or lying hands gently on the floor and resting your torso on your knee. Go even deeper into the pose by progressing into Pigeon Crescent (seen here), which will open up the chest and spine. Tara adds that Pigeon can help with sleep issues like insomnia, making it a good pose to wind down with in the evening. Most importantly, to truly reduce tension, connect with your breath: "Every inhale makes more room in your body, self, and mind," Tara says. "Your pose should feel easy with deep breaths helping to guide you from the inside out — no struggling; no clenching; slow, slow, slow."

Which yoga poses help you ease stress?

Whether you suffer from tight hips because you run, sit at a desk all day, are pregnant, or were just born with oh-so-tight hips, here are three yoga poses you can do every day to increase flexibility and reduce tension in this commonly stiff area. Mix up the sequence each time you do it to keep your muscles guessing.

One of my favorite stretches after a run, Lizard will target your hips and hip flexors.

• Begin in Downward Facing Dog. Step your right foot forward between your palms keeping your hands on the floor. Lower your left knee to the mat, and release your elbows to the floor as well. Either rest your hands on the ground or bring your hands together in prayer position.
• Continue to squeeze your right knee toward your body and gaze forward to encourage your hips to lower toward the floor. After five breaths come back onto your hands. Tuck your left toes and step your right leg back. Take a vinyasa (exhale as you lower to Four-Limbed Staff, inhale to Upward Dog, then exhale to Down Dog), step your left foot forward, and repeat this pose on the left side.

I'm just getting started so keep reading for two more effective hip opening yoga poses.

When stretching out the lower body, the hips often get passed over in favor of the calves, quads, and hamstrings. Bad idea! Hip flexors are what help lift the legs while running, which means they are prone to tightness. Even if you don't run, but you sit a lot during the day, you're probably tight in your hips, so get a stretching! There's also an added bonus to incorporating some Pigeon Pose into your life: stretching out your hips also reduces back pain. Get yourself loose and limber by incorporating the following hip stretches into your daily routine.

Treadmill Stretch

Pigeon Crescent

Kneeling Hip Flexor

Wide Squat

Head-to-Knee Stretch

Butterfly