03/02/2026
This is a great stretch for anyone who spends alot of their day sitting and also sports people who suffer with tight glutes and lack of mobility in their hips and legs.
This is a safe exercise for most people. Start on all fours bring your left knee forwards between your hands and onto the ground bringing the lower left leg in front of the body onto the floor. Curl the toes on the right (back) leg under and walk the leg backwards as you start to sink the pelvis down towards the ground. Go easy and breathe. Find the point of resistance and relax don't push. Rest the top of the back foot down on the ground. Lengthen through the spine and gaze ahead, hands down for support and take your shoulders back and down to open the front of the body.
Those with knee issues should either modify or not do this pose if there are signs of discomfort.
Those with back pain take care not to compress the lower back, keep lengthening through the base of the spine and keep the upper body leaning further forwards if necessary.
See pic 2 for modifications to offer support if the pose feels uncomfortable and tight. Cushions under the glutes of the front leg, and blocks under the hands can help to make this pose more relaxing.
Muscles released:
Iliopsoas and quadriceps on the back leg
TFL and Adductors on the front (bent) leg
Re**us Abdominis on front of the torso
Pic 3 shows the bent leg in front and how the muscles are activated and released it is taken from the book The Key Poses of Yoga by Ray Long.
Practice gradually as most people are pretty tight in this. Hold for around 30 seconds or longer if comfortable. Remember to breathe. Your breathing will tell you whether you are relaxing or just tensing up. Regular practice should see improvement in mobility but don't rush it your body knows what to do 🙏🩵
Yoga For Alignment Classes are held Wednesdays 6.45-8pm at Dronfield Yoga and Wellbeing Studio ✨
Discount available for low household income I get it! Message me for info💙
