The hip flexors move your pelvis forward. So you need more hip flexors to move your pelvis forward as far as you can, and you need to focus on those muscles first (more on it later).
The glutes, rectus femoris (or femoral head), and the lower back muscles are the last three muscles in your system. They do a lot of things, but not hip extension. When you look at the front of someone’s back, there is a strong arch of the back, an area that helps stabilize/relax the spine.
In general, you should only focus on your lower back (especially the lower back glutes), glute hamstrings, and hip extension muscles (your glutes, hamstrings, and hip flexors). The hip flexors may come out later due to a decrease in demand, however, so focus on your lower back first, before focusing on your hips.
Step 4: Lying Down
How do you do yoga?
The way you lie down in yoga is completely different because it is not designed to be a seated or sitting position. It is meant to be an alternative position to sit on the ground (if you are seated, you want your spine to remain level when lying down). So you need to choose which way you want to lie down, and make sure you position it correctly before you start the pose. Here’s a visual.
When you are lying down on your back on your butt, your back should be parallel to the ground. If your butt (not your waist) is resting on a yoga mat, you are lying down on a back exercise mat.
When your back is flat on the ground, you want to support your back with one hand (the most natural position in the yoga position because you are on your back). If you are lying on your stomach, either lift your knee up into the air and then rest it on the ground or stand up. If you are lying on your side, you will need more support in the form of a pillow or on the couch.
The goal is to support yourself. If you have a mattress, set some of your weight on it or you might try a ball. However, if you are like me, you have a yoga mat. It will be much easier to rest your back on a mat than it will be to do other supports.
The next step is to hold this pose, or the posture described previously, but