- Start in your child pose on a yoga mat but sitting upright, foot flex and underneath your buttocks
- Get comfortable in the starting position
- Place your hands behind your feet shoulder-width apart, keeping them on the ground.
- Keep your spine in a neutral position
- Tuck your pelvis and push your hips up.
- Your quadriceps help with knee motion (rectus femoris, vastus medialis, vastus intermedius and vastus lateralis) (straighten and bend your knee joint)
- Our quads muscles can easily become inflamed, painful, and tight with frequent use
- Overcompensation from a quad issue can cause knee pain (“runner’s knee”)
Beginner: Lean on one hips to another, shifting your weight side to side. Lean on the side with the tighter quads more.
Intermediate: Drop to your elbows
Advanced: Go all the way down to the ground hands to your side
- This stretch also works on your ankle plantar flexion mobility
- This is especially desirable after your long runs
- To make this easier, keep your ankles slight outside of your buttocks and/or do it on a mattress