Thigh Stretch with Arch

Equipment:

Mat

Prop:

None

Difficulty (1-5):

4

Repetitions:

3-5

Main Body Position:

Kneeling (high)

Spine Position:

Extension

Part of Series?

No

Start Position 🏁

  • Kneel with back of knees at 90 degree angle
  • Knees hip width apart
  • Lengthen spine as much as possible
  • Arms against torso, hands against outer legs

Cues 💡

  • Hinge back at knees, with a straight spine, roughly half as far as possible
  • At roughly the halfway point, begin to lift sternum and extend spine + hips
  • When you’re as far back as possible, bring chin to sternum and begin to hinge forward
  • Continue hinging forward until you’re back at the start position
  • Push shins and tops of feet into mat while hinging back and especially while hinging forward
  • Keep the hinging movement happening the entire time. Rather than pausing the hinging movement to extend the spine, extend the spine at the same time the hinging movement is happening.
  • Watch tendency to flex at hip joints. Keep hips extended.

Breathing 🫁

  • Inhale (nose) to begin hinging back
  • Exhale (mouth) to extend spine while continuing to hinge back
  • Inhale (nose) to tuck chin, straighten spine and begin to hinge forward
  • Exhale (mouth) to continue hinging forward

Modifications 🔧