Shakira said it best. Your hips don’t lie and that’s especially true as you start to get older. That’s why we want to urge you to make yoga for hips and lower-body part of your day-to-day. And we’ve got the perfect stretches for you, straight from a yoga instructor. They’re simple and accessible so you can add them to your morning or nighttime routine with ease.
Meet the experts: Wimpie van der Meijden is a physiotherapist and founder of Athletic Recovery Centre in Cape Town. Oratiloe Matla is a yoga instructor and Cover Search 2024 finalist.
Benefits Of Lower-Body Stretches & Yoga
“Stretching and flexibility isn’t necessarily about extreme poses, but improving the quality of your everyday movement,” says Oratiloe Matla, yoga instructor and Cover Search 2024 finalist (find out how to enter our 2025 WH Cover Search here).
“We rely on our legs for the most basic movements, like walking, driving, even sitting. What we don’t realise is the tension we take up from these everyday basic movements, and engaging in lower body stretches is the perfect way to release that tension,” says Matla. “Having a flexible lower body enables us to move with ease, strengthen our workouts (hello runners!), improve posture and experience less pain,” says Matla.
According to physiotherapist and founder of Athletic Recovery Centre in Cape Town, Wimpie van der Meijden, some benefits you can expect to enjoy when you do lower-body stretches include:
- Improved flexibility and range of motion: This can reduce the risk of injuries.
- Enhanced blood flow and muscle recovery: Better circulation aids in nutrient delivery and waste removal.
- Postural improvements and balance: Regular practice can help correct muscle imbalances.
- Stress reduction: Yoga, in particular, integrates breathing techniques that reduce overall stress.
- Prevention of chronic pain: By keeping muscles supple, you lower the likelihood of developing conditions like lower back pain.
“Our body communicates – what a gift! Don’t let that lower back pain shame you into thinking something’s wrong with you – it’s a sign to stretch,” Oratiloe encourages.
READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”
How To Perform Lower-Body Stretches Safely
Yes, it’s actually possible to do some damage if you aren’t stretching properly. So make sure you don’t just go into that glute stretch guns blazing. Below are Wimpie van der Meijden’s tips to safely incorporating stretches into your life.
Warm-up first
Spend 5-10 minutes doing light cardio. We’re not saying you should break out in a sprint. Doing something like brisk walking is perfect and it will help to increase blood flow.
Incorporate dynamic stretching pre-activity
Doing some dynamic stretching before you do a workout, yoga flow or stretch session prepares your muscles for movement. You don’t want to be doing static stretching before your workout because it could increase your risk of injury. Not sure where to start? Try this 6-move dynamic warm-up here.
Use static stretching post-exercise
Once you’re done with your workout, it’s time for static stretching. Hold your stretches for 30 seconds or more without bouncing. Try these 3 stretches post-workout, making sure to hold each for at least 30 seconds.
Dynamic Stretching vs. Static Stretching: Static stretching refers to holding a position isometrically for a given duration. Dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.
Listen to your body
You should stretch to the point of mild tension, not pain, van der Meijden warns. And Oratiloe shares the same sentiment. “Yoga teaches us to move mindfully and that means allowing your practice to meet you where you are. This way you learn to identify the difference between experiencing pain or tension in a stretch,” she says.
“Sharp pain is an indication that you’re over-exerting yourself or a sign of injury – whereas tension usually means you’re being challenged, and that kind of discomfort is the one you breathe through and eventually ease into.”
READ MORE: The 3 Stretches You Should Be Doing Daily
Progress gradually
You shouldn’t jump straight into a 40-minute stretch session if you’re not even regularly stretching after your workout. Again, it’s all about listening to your body. “Increase intensity and duration slowly over time,” advises van der Meijden.
And don’t forget two more important things; breathing and patience. “Breathe. Please breathe. And be patient with yourself,” reminds Matla.
Focus on proper form
Van der Meijden says you should consider consulting a professional or using instructional resources to ensure you’re performing movements correctly.
Why Stretching Is Important As You Age
A study of men and women aged 55 to 86 in the found a decrease in flexibility of the shoulder and hip joints by about 6 degrees per decade, with a significant decline after 70 years. And that decreasing flexibility can affect your day-to-day life. “Feeling stiff in your lower body, especially your hips can lead to injuries and discomfort when performing simple tasks,” says Matla.
“Several studies have demonstrated that older adults who incorporate stretching and flexibility exercises experience better mobility, reduced joint stiffness, and an overall enhanced quality of life,” says van der Meijden.
And it really is all about that quality of life. Research in the and related studies highlight that regular stretching and yoga improve mobility and balance – critical factors for long-term musculoskeletal health, notes van der Meijden.
READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible
How To Reduce The Effects Of Ageing On Your Joints
Here are van der Meijden’s top tips for staying mobile as you age:
- Engage in low-impact exercise: Activities such as swimming, cycling or walking reduce joint stress.
- Do strength training: Helps support and stabilise joints.
- Incorporate flexibility routines: Regular stretching or yoga can maintain range of motion.
- Maintain a healthy weight: This reduces excess stress on weight-bearing joints.
- Make sure your nutrition is balanced: A diet rich in anti-inflammatory foods and omega-3 fatty acids can support joint health.
- Stay hydrated and rest adequately: This is essential for joint lubrication and recovery.
How Long Do I Need To Stretch For?
We’re not saying you have to spend hours in downward dog. At Athletic Recovery Centre in Cape Town they’ve witnessed dramatic improvements with consistent short-duration (even five minutes a day) stretching or mobility routines. “Five minutes a day of dedicated time to improve oneself can lead to measurable improvements in flexibility and reductions in pain,” says van der Meijden.
Best Yoga Stretches For Hips And Lower-Body
Instructions: You can practice these yoga stretches as a warm-up before your weight training or run.
On recovery days: where your main goal is just to stretch, hold the poses for 30 seconds on each side, with deep breaths.
For the insomniacs: lean more into the static poses (1, 2, 5) as you focus on your breathing to activate your parasympathetic nervous system, inducing sleep.
For the early risers: perform (3, 4, 6) as dynamic stretches to energise the body. When doing the entire sequence, hold each pose for x5 breaths (x1 breath = inhale + exhale).
Pro Tip: Try to identify any imbalances in your body – we all have a ‘good’ side (a more flexible side, that is) and that means we need to give more time and care to the tighter side. “When I’m on the mat, I usually start with the side that’s tighter or weaker and hold the stretch for longer,” says Matla.
1 . Butterfly Pose (Baddha Konasana)
Why It Rocks: This is great for those who spend hours at their desks by helping to release tension from prolonged sitting. It stretches the inner thighs, groin and hips and improves circulation in the pelvic region.
How To: Sit with your spine tall and bring the soles of your feet together. Let your knees fall outward. Hold your feet with your hands and gently press your knees down. Inhale to lengthen the spine, exhale to deepen the stretch. Stay here for 30 – 60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow.
Modification: Sit on a cushion if your knees are high off the ground.
READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain
2. Reclined Figure Four Pose (Supta Kapotasan)
Why It Rocks: Runners and those with tight hip muscles, this is your holy grail. This opens the outer hips and glutes and relieves tension in the lower back.
How To: Lie on your back and cross your right ankle over your left thigh (A). Hold behind your left thigh and pull it toward your chest. Inhale to lengthen, exhale to deepen the stretch. For a hamstring stretch, extend the bottom leg up (B). Hold for 30-45 seconds, then switch sides.
3. Low Lunge (Anjaneyasana)
Why It Rocks: It’s an essential pillar of a strong lower body, strengthening the lower body and improving balance. It stretches the hip flexors and quadriceps and opens the chest when arms are lifted.
How To: Step your right foot forward into a lunge, left knee resting on the mat. Keep your front knee stacked over the ankle (A). Sink your hips forward while keeping your chest lifted. Place your hands either on the top of the knee or on the mat (B). Exhale as you sink deeper into the pose. To stretch further into the hips, lift your knee off the mat (C). Hold for 30–45 seconds, then switch sides.
Modification: Place yoga blocks under your hands for support if needed.
4. Lizard Pose (Utthan Pristhasana)
Why It Rocks: Lizard pose deeply stretches the hip flexors, groin and hamstrings. It improves hip mobility and enhances flexibility in the lower body.
How To: Start in a low lunge with hands inside the front foot (A). Keep the back leg extended or rest the knee on the floor. Lower onto your forearms if possible. Inhale to create space, exhale to sink deeper. To open up more into the hips, place your hand on the knee and push yourself away as you lift the chest (B). Hold for 30 – 60 seconds, then switch sides.
Modification: Use a block under your forearms if they don’t reach the floor.
Knowledge Boost: “Sometimes tears may flow while you’re in a stretch, especially since our hips store emotions and trauma –allow yourself to journey through that release with no shame,” says Matla.
5. Pigeon Pose (Eka Pada Rajakapotasana)
Why It Rocks: If you’ve been going through a lot lately, this promotes relaxation and release of stored emotions in the hips. It deeply stretches the hip rotators and glutes and relieves lower back tension.
How To: From table top, bring your right knee forward and place it behind your wrist (A). Extend your left leg straight back. Square your hips as much as possible (B). Inhale to lengthen, exhale to release tension. Fold forward over your right shin for a deeper stretch. Hold for 30 – 60 seconds, then switch sides.
Modification: Place a block or bolster under your hip if you feel too much strain.
READ MORE: 4 Prenatal Yoga Moves To Do At Home
6. Yogi Squat (Malasana)
Why It Rocks: This next-level squat strengthens the lower body and improves pelvic stability. It also enhances hip mobility and aids digestion by stimulating abdominal organs.
How To: Stand with feet slightly wider than hip-width apart. Lower into a deep squat, keeping your heels on the ground if possible. Bring hands to heart centre and press elbows against knees (A). Inhale to lengthen the spine, exhale to sink deeper. Hold for 30–60 seconds. To make this stretch more dynamic, reach each arm up as you twist the torso and lift the chest towards the extended arm (B). Return to yogi squat (A).
Modification: Place a block under your seat for support if needed.
7. Hero’s Pose (Virasana)
Why It Rocks: It’s an amazing stretch for the quadriceps and the often-overlooked ankles. It also encourages better posture and relieves knee tension.
How To: Kneel with your knees together and feet slightly wider than hips. Sit between your heels with your spine tall (A). Inhale to lift the chest, exhale to soften the legs. Hold for 30–60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow.
Modification: Place a block or cushion under your hips if sitting is uncomfortable.
READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your Routine
8. Half Hero Pose (Ardha Virasana)
Why It Rocks: A real all-rounder, this move stretches the quadriceps and hip flexors, improves flexibility in the knees and ankles and also helps realign posture.
How To: Sit with both legs extended forward. Bend one knee and bring the foot beside your hip, like in Hero’s Pose. Keep the other leg extended straight (A). Inhale to sit tall, exhale to relax into the pose. Hold for 30–60 seconds, then switch sides. To deepen the stretch in your hamstring, fold forward. To deepen the stretch in your quads, lean backwards resting on your elbows (B).
Modification: If knee discomfort arises, sit on a cushion or keep a slight bend in the extended leg.
