POSE SIX

Reclined Quadrices Stretch

This pose creates space through the inner thigh and quadriceps. Keep the breath flowing and the jaw relaxed.

A

Bend your knees and place your feet flat on the ground.

Lift your hips slightly so you can slide your block, bolster or blanket under your hips.

B

Extend your left leg straight out along the mat.

Fold your right leg underneath your left leg, bending at your knee.

Move your right heel under your left thigh toward the glute or hip.

You can support the knee with another block or bolster if needed.

Reach your left hand down to hold onto your right foot or ankle.

Wrap your strap around your right ankle if your foot is too far from your hand.

Lengthen your spine and soften your shoulders.

C

To increase the stretch, gently guide your right heel closer to your glute.

Find extension from your inner right thigh to your outer right knee to open up your hip flexor.

Breathe deeply.

Inhale to lengthen, exhale to soften into the stretch.

Hold the pose for 30–60 seconds, then release slowly.