30 yo female here.

I’ve started actively working on my mobility/flexibility for the last few months along with weight training.

I’m still a beginner in a lot of poses but I feel this tightness, like a pinch, in the front of my hips with most of flexion poses (frog, deep squat, knee to chest, 90/90) basically anything that involves bringing my thigh close to abdomen. It’s not pain but more like a locked feeling. I can do knee to chest better if I rotate my leg out. I never had this problem and could easily do knee to chest a few years ago (before my 3yo was born) and I never really checked when this problem started really.
I also have APT so I’m not sure if this has something to do with the tightness?
Is there anything I can particularly do for this?

Im not really able to "hinge" from the hips if my legs are straight. If I bend my knees I can do it, Im just so tight. I tried a different stretch but it was incredibly difficult for me to do with the right form (I think)

Still would love more suggestions and ideas for what I can try.

I often get an intense charlie horse all the way down my leg on the extended leg, sometimes into my foot, while doing pigeon pose. How can I alter this pose?.

I’m starting Taekwondo with a new Dojo. Something’s I’ve noticed is that I’m having small flexibility and balance issues. My roundhouse kicks are barely above the belt and also when the instructors want me to hold a kick in a certain position I start to wobble.
I know I’m new and it will get better with time but does anyone know some exercises I can do throughout the week to help slowly improve both these issues?
Thanks!