Here’s the thing: Your hips are capable of a dynamic range of motion, but your typical forward-oriented movement neglects most of it. When you walk, run or cycle, you only flex and extend your hips. Meanwhile, movement like rotation (turning out and in) and abduction and adduction (moving out to the side and back in) are rarely used, and as a result the hip muscles responsible for driving those movements become sleepy and tight. Weakness in the hips can make you more likely to experience knee, hip and back pain. Ultimately, it’s a balance of hip flexibility and strength—mobility and stability—that will help you prevent an array of injuries. Unlock tightness in the hips with the following yoga exercises made for runners.

Adapted with permission from Hit Reset: Revolutionary Yoga for Athletes (VeloPress, 2016)

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