5 Min Quad Stretch Yoga Routine | Yoga for Legs and Hips | ChriskaYoga
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Hi, I’m Christina and welcome to ChriskaYoga! today, I will be sharing a brief quad stretch This is a very short yoga sequence for your quads Perhaps you’re a runner if you’ve done an intense leg workout and you’d like to stretch out your quads and definitely give this a try Before we get started don’t forget to subscribe and hit the notification bells here Do not miss out on my free weekly yoga videos So if you’re ready grab your yoga mat and let’s get started begin by lying on your back Plug the legs in towards the chest bending your legs hold on to the shins flexing your feet Hold here Release your hounds from your legs set your feet down onto the floor and point your knees up towards the ceiling Hold onto the outer edges of your yoga mat with your hands and from here. We’ll take a modified bridge pose Press the feet and your upper back in towards the ground and lift your hips up towards the ceiling Come into an arch with your back. Your heels should be a bit closer in to your hips to start Closer in the mine arm so your knees should be stacking directly above your ankles Hold your bridge pose lifting the hips actively up towards the ceiling and breathing deeply Release your hips down through the groundhog your shins and towards your chest From here take hold of the left shin in your right hand keeping the left foot flexed Take hold of the right foot in your left hand and set the outer thigh of the right leg down onto the floor Keeping the left leg hugged in towards the chest if your right knee does not touch the floor That’s okay. You want to prioritize keeping the low back on the ground? You do not want to arch your lower back feeling a stretch in the quad and the hip on the right side Release your hands from your legs and switch sides Take hold of the right shin in your left hand and the left ankle in your right hand Hug the right leg in toward your chest keeping the right foot flexed and set the left leg down Prioritize keeping the low back on the ground You do not want to arch your low back hold here feeling a stretch in the left quad and hip Slowly release your hands from your legs and make your way up to a hands and knees position Coming straight into low lunge on the right Stepping the right foot forward bring the knee directly above the ankle on the right side The left knee is down And on the diagonal the leg is on the diagonal behind you Your hips are pressing down towards the floor feeling a stretch in the left. Quad softening the right hip socket To deepen the quad stretch raise the right arm and bring it behind you in a twist and Bend the left leg Holding on to the left foot with your right hand as your upper body is twisting towards the right leg Looking back behind you feeling a deeper stretch in the left quad pressing the hips down in the direction of the floor Slowly release your hand from your foot and switch sides Step the left foot forward come into low lunge on the left with your right knee down Pull out the right leg is on the diagonal behind you pressing the hips down towards the floor Softening the left hip socket stretching the right quadricep hold here You To deepen this quad stretch if you don’t want to deepen it just stay in your low lunge But for a deeper quad stretch reach the left arm out and around behind you Bending the right leg taking hold of the right foot with your left hand as you twist your upper body Towards the left leg keeping the right hand on the ground, press the hips down towards the floor Still feeling that quad stretch just a bit deeper and hold Release your hand from your foot and Bring the left leg back underneath your body tuck your toes Straighten your legs into downward facing dog for a moment on an inhale raise your heels bend your knees Look forward come up to the top of your yoga mat From here and the right leg holding on to the foot the right foot by your glute with both hands This is a balancing pose as well as a quad stretch If you feel like you are not able to stand for long enough without getting the stretch feel free to pause the video go by a wall a table or a chair and you can hold on to Something that’s stable with one hand as you hold right foot with your right hand wherever you are here in the stretch hold Set the right foot down and switch sides and the left leg pointing the knee down towards the floor Hold on to the foot with both hands if you’re able to if you’d like to Have some more stability Hold on to a wall the back of a chair or a table something stable With your right hand and hold on to the left foot with your left hand Stand up tall and hold here And when you’re ready release your hand from your foot and set the foot back down Thank you so much for watching. I really hope you enjoyed this class if you liked it hit the thumbs up Leave me a comment letting me know how it went for you also Don’t forget to subscribe to this channel for free weekly yoga videos for me Thank you so much again for watching and I will see you next time

2 thoughts on “5 Min Quad Stretch Yoga Routine | Yoga for Legs and Hips | ChriskaYoga

  1. Thanks lovely, my quads are the bane of my life, especially on massage day! 😂😂Had to use my strap but I got there in the end! Hope you're well hun🧘‍♀️💜🧘‍♀️💜

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