Category: Chapter 4 – THE FRONT HIP AND THIGH STRETCHING POSES

Sit on mat with legs outstretched. Bend right knee and fold right lower leg straight back with foot alongside hip.

 Elevate left buttock with pillow and straighten left leg. To increase stretch in ham- strings, tighten left front thigh muscles, extend left heel, and stretch toes toward ceiling.

Place hands on floor alongside hips and lift chest. Bend forward slightly from hips keeping back straight. Concentrate on upward lift of spine and maintenance of normal spinal curves. 

Reverse pose, bend left lower leg back, and straighten right leg. Release and extend both legs. 

This pose stretches hamstring muscles of one leg while stretching front thigh muscles of other leg.

Sit in front of chair placed on mat. Bend right knee and fold right lower leg straight back with foot alongside hip.

Elevate left buttock with pillow and extend left leg under chair. Pull chair closer until foot touches lower rung. Tighten left front thigh muscles to stretch ham- strings.

Hold chair seat or sides of chair back firmly. Bend forward from hips and elongate spine. Raise hands higher up chair back and stretch chest forward. Intensify stretch of left leg by extending heel under chair rung. 

Reverse pose, bend left lower leg beside hip, and straighten right leg. Release and extend both legs.

This pose elongates spine and alternately stretches front thigh and hamstring muscles.

Sit on small pillow 2 to 3 feet from wall. Bend left knee and fold left lower leg back with foot alongside hip.

Lean back onto palms. Lift right leg and place right foot onto wall. Inhale, elongate spine, and lift chest. Exhale and tighten front thigh muscles of right leg on wall.

Adjust distance from wall to increase or decrease stretch in legs. Maintain normal spinal curves by adjusting torso forward or backward. Extend heel on wall and flex toes.

Lower leg from wall and reverse pose. Bend right lower leg beside hip, and place left foot on wall. Release pose.

Elevating legs on wall reduces fatigue and may prevent swelling and leg cramps. Front thigh stretching also prevents thigh cramps by increasing circulation.