thighstretch

Backbending can be challenging for people with limited flexibility at the front of the thighs and hips, as well as the shoulders and upper spine. To properly prepare for backbends and evenly distribute the arc of a backbend along the entire length of the spine, not just in the low back where the natural lordotic curve lends itself to back extensions, we need to spend time stretching the quads. Poses like anjanayesana (lunge with back knee down), can get at the top portion of the quads and at the hip flexors, but can never get the entire length of the quadriceps without bending the knee. This quads stretch can be done at a wall or on a chair. Padding under the knee is recommended, as is a conscious breath and relaxed eyes. Stage 1.

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