1. Starting Position:
- Begin by kneeling on a comfortable surface. You may want to use a yoga mat or soft flooring to protect your knees.
2. Knee Positioning:
- Sit back on your heels. Your thighs should be parallel to the ground, and your feet should be flat behind you.
3. Hand Placement:
- Place your hands on your hips or behind you for support.
4. Stretching the Quadriceps:
- Slowly lean back, using your hands for balance if needed. Shift your weight onto your hands as you move back.
- If comfortable, allow your body to lean further back until you feel a gentle stretch in your quadriceps (the front of your thighs). You should feel a stretching sensation but not pain.
5. Holding the Stretch:
- Hold this position for 15-30 seconds, ensuring to breathe deeply and relax into the stretch.
6. Returning to Starting Position:
- To come out of the stretch, gently press your hands into the ground and lift your body back to the starting kneeling position.
7. Repetition:
- Repeat the stretch 2-3 times, allowing your muscles to relax further with each stretch.
Tips:
- Keep your back straight throughout the movement to avoid straining.
- If you're new to this stretch, make sure to only lean back as far as feels comfortable.
- Remember to engage your core for stability while performing the stretch.
