Exercise: Low Lunge Quad Stretch
Sanskrit Name: Anjaneyasana Variation
Benefits:
This is a great pose for athletes. It treats the typical source of lower-body soreness, especially in runners: tight quads, hamstrings, and hips.
♦Shortening: biceps, deltoid, hamstrings, gluteus, rhomboids, iliopsoas, triceps, pelvic floor muscles
♦Lenthening: pectoral is major, iliopsoas, glutes, quadriceps, lower abdominals
♦Stabilizing: serratus anterior, latissimus dorsi
Directions:
1. Start on hands and knees
2. Step one foot between hands
3. Bring hands to front knee
4. Keep pelvis over back knee, and take hold of back with same hand
-if you can’t reach, use a strap around the foot or ankle
5. To effect the stretch, move back hip towards its outer hip, and move the hips forward.
Common problems:
Front knee beyond ankle
Back leg bent
Hips not level
Belly collapses onto front thigh
Spine rounding
Contraindications:
Serious knee problems