5-Pose Yoga Fix Stretches For Tight Quads

 

Best Stretches For Hip Pain & Tightness | Sore Muscle Yoga Release

Video taken from the channel: Boho Beautiful


 

5 Best Stretches For The IT Band

Video taken from the channel: kristie ennis


 

5 Stretches for Tight Quads

Video taken from the channel: Yoga International


 

Quadriceps stretches for improved mobility

Video taken from the channel: OcraMed Health


To fully stretch the quads, you need to open the front of your hips as well. Using a block under your tailbone takes the effort out of the pose and lets you focus on lengthening the front of the legs — the hips and the quadriceps. The move: Start by lying on your back with your knees bent and your feet flat on the floor with ankles under knees.

Another yoga pose that stretches the quads and isn’t easy to do for people with tight quads is Camel Pose: Kneel on the floor with your knees hip-width distance apart (if you feel any discomfort in the knees, double up your mat or place a blanket/towel under your knees). The pose strengthens the thighs, particularly the quadriceps and inner thighs. It also works the core and stretches the hips and groin. The move: From mountain pose, turn to face the long edge of your mat with your feet 3–4 feet apart. Turn your heels in and your toes out so your feet are at a 45-degree angle.

On your third exhale, lower your left knee to the ground and relax your toes. On an inhale, lift your torso and rest your hands on your thigh. Sink forward stretching your hip flexor and quads. Hold here for 3 breaths. On your next inhale, reach your arms overhead and find a small backbend.

Keep lifting and lengthening to avoid compressing the low back. These 5 yoga stretches will help you to lengthen your quadriceps. Your quads are the muscles on the front of your thighs. Tight quads may prevent you to get into deeper back bends.

The Simple Quad Stretch. This simple stretch exercise is great for fixing your muscles, anytime, anywhere. Stand on your left leg, one knee touching the other.

You can hold a chair or the wall to keep you steady if needed. Grab your right foot, using your right hand, and pull it towards your butt. 7 Easy Ways to Stretch Tight Glutes. Downward-facing dog is a traditional yoga pose. It stretches many muscles, including your upper body, hamstrings, calves, and glutes.

You can also. Gate Pose | 8 breaths per side This stretch will release tight hamstrings and open up the inner thighs, outer calves, and the sides of the torso. Begin in a tabletop position on your hands and knees. Straighten your right leg back behind you, then sweep it out to the right, bringing your right foot out to the side in line with your left knee.

Using your right hand to keep tension in the strap, roll over onto your stomach. Keep your left leg straight, bend your right knee. Pull the strap with both hands to bring your right foot toward your glutes until you feel tension in the quad muscles. Keep the hips pressed against the floor.

This fundamental yoga posture is a great stretch for the back of the legs, but it can also be difficult for those of us with tight hamstrings. Make it more accessible by taking your feet to the wide edge of the mat and keeping a slight bend in your knees. The move: Begin on your hands and knees in a tabletop position.

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Finally, you can twist one leg to rest on the back of the opposite-side arm and stretch the second leg out behind the torso, which Iyengar calls One-Leg Koundinya’s Pose I (eka pada koundinyasana; Light on Yoga #159).

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To achieve a basic pose like Warrior Two, for example, you need to stand with your feet apart on the yoga mat, stretch your arms straight out in either direction, bend your front knee, pivot your back foot forward about ten degrees, and hold.

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The contraction-relax technique (see figure 6.2) begins in the same starting position with your partner providing an easy 4to 6-second stretch before giving the signal “back” for you to contract your hip flexors and push forward for 4 to 6 seconds as your partner continues to push your leg forward.

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For the tree pose, stand straight, with your feet firmly placed on the ground, then place one ankle on the inner side your thigh, close to the perineum, and balance on one leg.

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Choose a variety of poses that stretch the front of the leg, such as Standing Big toe extension, split variations, Crescent, and warrior III.

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FIG 4.1 Yoga asana: triangle pose.

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Also called Nuad Bo’Rarn, a form of partner yoga consisting of stretching and compression _ 6.

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Bikram yoga goes through a series of 26 poses in a very hot room so beware.

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Be sure to warm up before doing deep stretches or challenging poses, especially if you do your yoga practice first thing in the morning.

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As you inhale, raise your arms from the front up and overhead; as you exhale, bend forward from the hips, raise your left leg back and up until your arms, torso, and left leg are all parallel to the floor and you’re balancing on your right leg in the warrior III posture.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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42 comments

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  • Whenever I work on my lower back and It band, the next day or two my lower back kills me and at times while laying on my side ( left) where my SI JOINT PROBLEMS) I feel more tightness and sore.

  • In the last butterfly move..you bring the chest to knees down. In my case I have no flexibiliity in my back ir hios I don’t know..I just sit up I can’t go forwards..Is this normal?

  • I stumbled across this video, and found myself wanting to join you, but for one problem. I have a mechanical heart pump and attaching hoses in my body and have to be extremely careful about trying certain poses and movements. So naturally abs are gone which leaves me with a weak core. I loved watching you leading these poses though, and appreciate you sharing your knowledge with others.

  • omg i cried like baby after the pigeon pose! Didnt even realize that i needed this release!Thanks a lot for this! LOVE FROM INDIA..Virtual Hugs!!

  • I absolutely love this video. I suffer from fibromyalgia and arthritis and my hips are very tight and painful and these stretches help so much!!!!

  • Thank you, thank you, thank you!! My hip had been hurting so badly the past couple days and I have to work tomorrow and I knew I was gonna be in so much pain. I always enjoy your videos but I hadn’t made time for them recently, but this forced me to. During the lizard pose the hip that had been hurting popped and it felt so nice and gave me such a relief. <3

  • @ 3:43 is a dangerous stretch that places a lot of lateral stress on the knee which can lead to meniscal tears if not done properly.

  • But I wanna leave my home for an exotic location ��
    Thank you, I had forgotten how fabulous these moves were for the hips and….releasing emotional pain.

  • OHMYGOODNESS this was so frickin helpful. Didn’t realize how inflexible I was in butterfly. Thank you Juliana for your great work!! WERK IT TWERK IT

  • Can you recommend a massage scraper? I have knee pain on the same side I have a tear in my labrum. I get a lot of those areas you named near the beginning dry needled weekly.

  • Thanks for the helpful video! I have unbelievably tight quads and hip flexors, so there are many stretches that I can’t utilize well since getting into the starting position is difficult. I really like the one where you put your heel towards your buttocks on the table. I tried it and I felt the same stretch sensation I feel with all of the other stretches I do.

  • Not sure what is going on…. every night for the past week I wake up with my hips killing me… I’m a side sleeper…. causing tossing and turning all night… will try this… doesn’t seem to be an issue while running… idk…thank you!

  • You r really a good yoga practitioner❤. Very nice video. Literally i needed ths type of yoga to reduce my back pain. I love yoga. Thank u so much. Namaskara.

  • Do you have any tips for avoiding knee pain during yoga? The pain I’m experiencing is in the front of the knees (during splits, lunges, etc.) and feels like the bone rather than muscle tension or tightness.

  • I like it much better when its just a nice flow with no talking. This is the only yoga I can find where there is no talking. It was surprising when you did this video..

  • I can’t do the first one at all, the second and third I get cramp in my hamstrings when I pull my foot to my bum. Any tips would be appreciated

  • I having been having a problem with my left hip for pigeon pose where it feels sore and painful. I tested it for 2 months and it feels much better so I have been 3xrta careful not to exacerbate it. Thank you for showing an alternative to get me back to a full pigeon safely!!
    ❤️������������

  • Hey there. Thanks for this; my quads are so tight and I really need a good mobility/flex routine because it’s not part of my athletic life right now. Thanks again for the tips!

  • Thanks so much, my it band has been killing me the last few days… I will practice these until it recovers and beyond as I have learnt my lesson ������

  • Love your work Julianna. You’ve kept me energised and flexible whilst sitting around in quarantine and for the past 5years whilst playing a lot of sport. You are undoubtedly the best yoga teacher on the internet, your videos are beautifully put together and please please keep doing what you are doing.

  • Thank you so much for this video. This is the first time I have ever injured my IT band in 10+ years of running and think it is due to a 40+ mile backpacking trip and then continuing with my long run the following weekend. Helpful to know not to foam role as I almost started doing that before my personal trainer recommended your video. How long do you recommend the first part to loosen the muscles before stretching?

  • Ive done a lot of yoga over the last 20 years and I just want to say thank you. I love your practice, your sweet voice, you are so gentle and kind and it comes through my screen �� I look forward every day to joining you for my workout❣️

  • Thank you for this video! I have problems with my ligaments being separated from my pelvis from pregnancy. I’ve been to a chiropractor twice but it keeps separating and it’s expensive to go. it’s soo painful! Do you have any advice for me to relieve this from home?

  • Thx for this video it really helped to release dome psin that came up thismorning. In the last exercise going with back down to the floor,. I cant do this, I stay almost straight sitting. Is this normal?

  • Your videos are wonderful Juliana, but I have to say I prefer the usual style of your other videos much better. Not to mention the fact that I was plagued with interrupting ads four separate times during the 12-minute segment. Kept having to get up and out of position to skip them… Regardless thank you, my hips feel more open.

  • Had problems with hips since childhood but started yoga which helped..but in past 6 month developed endometriosis which pain in pelvic area is horrific…as strong as labour… But lasting days…i was only in labour 5 hours. i hope these help… Ill keep at them

  • I’m in boot camp and I thought my I.T band injury was going to get me recycled. My MOS is 11b so knowing that we can’t complain (we can you just look like you’re trying to quit) so I just delt with these pain every night the pain was so horrible I would shake the entire bunk I was on. Trying to turn bend my knee anything was the worst pain of my life the gas chamber was better then what I was feeling. Anyways, because of covid 19 we are all be isolated, which was a god send for me, I now have the time to relax. Now that’s not enough though I was hoping after a week it’ll fix it’s self. That’s not the case for these kind of injuries. I ran across this video and it was honestly the most amazing video I’ve came a across. It’s helped me out so much. I am blessed to of come by this anyone who has these problems needs to watch this. Thanks again from hopefully a soon to be soldier.

  • I love how pigeon makes me feel like a new woman. I can stay in pigeon for hours, thank you Juliana ❤️love the background. Infinite Blessings

  • Been doing this for 4 days morning and night and it helped me a lot. After like 5 years suffering from IT band pain by playing soccer. I finally figured out that this was the issue not my calf muscle or meniscus tear. I’m 22 years old and thanks for the video

  • Thank you for whay you do! I don’t know why my hips hurt if i pull mi feet in the happy baby pose… Doesn’t feel like stretch pain, just pain:( anyway i love this! ❤

  • Great exercises, thank you for the videos! I am experiencing problems stretching out as you are saying at 10:40 could you maybe also show some exercises how to flex properly from hips and not from the back / how to get there? Thank you again!

  • Thank you so much guys!  I really appreciate about 14 days yoga classes!  It helps me a lot to keep in a good shape and monitor both the healthy state of the body and the soul.  I know everything can change, but my classes with your videos Pilates, yoga, cardio, yoga workout will always be unchanged.  Every day on a schedule.  Without all of these classes, my day is not complete. Thank you, thank you, thank you!!!!!!!!!

    With regards,

    Kseniya Burnes

  • you think you know yoga but i don’t think it.do you hear about muyurashan.if you do that then i agree with you.you are real beautiful nothing more then else

  • Just started doing these stretches…wow it’s going to take some time to get anywhere close to where teacher is but it feels great

  • Thanks Boho, this is kind of for youngsters like you. I can only do some of these. Do you have simpler ones for over 60 like me? I have some lower back pains, but not a beginner, so I can do simple moves, the basic ones. ❤️

  • I love all of your yoga exercises. I suffer from lower back pain due to tight hip flexor and hamstrings. Your back pain yoga exercise are very helpful. Thank you

  • I have been in lockdown for 50 days now and after feeling very lost and depressed, work got a hold of me and now I’m constantly stressed out by work during the week. Now decided to put all this time spend at home for a cause and created my own program “new me 2020” with selected Boho beautiful classes. Today is the first day of this new me plan and I started with the hip openers exercise. I’m really stiff in the morning so I hope this will help me to be relaxed in the morning. The butterfly is still very hard for me as I feel like my hips are super inflexible… but I hope I’m getting there. Thanks so much for these classes I’m excited for what’s to come and how my perception will change.

  • HI, thanks! all your explanations are so accuratenot like my english..and so helpful!-but could you put the the transcription up rater than down the page, cause it prevents us from seing some of your positions precisely, thanks.

  • Found the information really good but the constant adverts that would quickly break me out of my pose to skip so I didn’t end up in half a pose for 2mins became quite frustrating.

  • Thanks Dr, I’m currently struggling with my ITB which gets irritated while cycling. I suspect it’s because of the pins I had inserted into my femur after breaking it 3 years ago. I’ll try these and hopefully it’ll help ����

  • ❤️ thank you so much, this is very helpful and relieving, even though not that easy to let go of some tension…thank you. I wish you a beautiful spring ❤️

  • This is a very useful video for those of us feeling the effects of the old desk worker droop or cubicle crouch. Staying in front of a computer for long hours can lead to tight hips and lower back. These asanas help. Consider paring this with asanas for the spine and shoulders. Thanks.