Low Lunge with Quadriceps Stretch

Añjaneyāsana (quad stretch)

Read what the gnome says

Low Lunge with Quad Stretch! From a low lunge, bend the back knee and catch the foot with the same-side hand, drawing it toward the hip. Hips square, chest lifted. Pad the knee. Breathe, then switch. Stretchy gnome.

Works on Quadriceps · Hip flexors

How to do it

1. Step into a low lunge with the back knee on a folded blanket.
2. Bend the back knee and take hold of the foot with the same-side hand.
3. Draw the foot toward the hip, lift the chest and hold; switch sides.

Common mistakes

• Don’t pull the foot hard.
• Don’t let the front knee pass the toes.
• Don’t hold the breath.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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