Yoga and stretching for athletes is so important and one of the most important areas to stretch are the hips. The hip joint is complex and all 15 muscles must be working together properly for optimum range of motion. Hip mobility allows athletes to perform all movements more efficiently. It is also easy for other areas of the body to take over when hips are tight (especially the low back) and can lead to injuries due to overcompensation.

I highly suggest coming to a Yoga class (I always include some hip stretches) but if there's a week you can't make it I recommend adding one great stretch to your daily routine called seated pigeon which is a variation of the traditional Pigeon pose.

Try it: Start seated on the floor. Cross one ankle over the opposite knee and slide your bottom towards your heel as close as you can *without* pushing through any knee pain. The closer you get your bottom to your heel, the more you’ll feel a stretch in your hip. Keep toes pulled toward your shin and actively push your knee outward to get a better stretch in the hip.

Nicole Hensch is a certified Yoga instructor who teaches at Alpha Human Performance and a host of other locations throughout west Michigan. Check her out at @nhensch10 on instagram.