MODEL: GOWRI S.
The quadriceps, or quads, are a group of four powerful muscles at the front of the thigh. They are essential for knee extension, hip stability and maintaining an upright posture. However, prolonged sitting or repetitive activities like running and cycling can cause these muscles to become tight and shortened. This tension can pull the pelvis forward, strain the lower back and limit hip mobility. A mindful quad stretch not only lengthens the front of the thighs but also releases the hip flexors, improves spinal alignment and allows for easier, fuller breathing through the torso.
METHOD
* Sit upright on your heels in vajrasana, facing away from a wall.
* Kneel, keeping your feet close to the wall.
* Lean forward and place your palms on the mat. Step your right foot forward, pressing it firmly into the floor.
* Take your left leg back and rest the shin and the top of the foot against the wall, keeping the left knee as close to the wall as possible.
* Ensure that the left leg is aligned with your hip and trunk.
* Gradually raise your trunk and place your palms on the right knee.
* Inhale and lift both arms overhead—keeping them straight beside your ears.
* Hold the pose for around 40 seconds. Maintain smooth, even breaths.
* Direct your breath into the belly—inhale by softly expanding your abdomen, and exhale by gently drawing it inward towards your spine.
* To release, bend the elbows, lean the trunk forward, and place the palms on the mat. Bring your left leg forward and step your right leg back to repeat the stretch on the other side.
* Rest for about 30 seconds, quietly observing the effects. If it is beneficial, repeat once or twice.