Low Lunge with quad stretch

Benefits:
  • Increases hip and spinal mobility
  • Stretches the quads, hip flexors, chest and shoulders
Cues:
  • Start in a low runner's lunge
  • On an inhale bring your left hand towards the left side of the mat on the ground, possibly just off of the mat on the left side
  • On the next inhale bend your knee and bring your left heel towards your seat
  • Reach around with your right hand and hold onto your left foot or ankle 
  • On an exhale twisting through your spine open up your chest and your shoulder towards the right side
  • Ensure that your right foot and knee continue to point straight forward
Common Errors:
  • The neck does not stay extended
  • The front knee drops either out to the side or too much to the left
Modifications:
  • You can place a cushion or small yoga block under your back knee
  • ​You can place a strap around your back ankle and draw your heel towards your seat using the strap
Cautions:
  • Knee pain
  • Hip pain
  • Back pain
Alternative Poses:

Anatomy

Lengthening:
Strengthening: