Quads 3

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Slowly sweep your arms out and up over your head.
• Keep your hands shoulder-width apart and reach toward the ceiling.
• Relax your shoulders and look slightly upward.

Tips

• Ground your feet firmly into the floor and distribute your weight evenly between your feet.
• Engage your core muscles to avoid arching your lower back.

Modifications

• For less intensity, place your hands behind your head or on your hips.

Benefits

Abdomen, Chest, Lats, Obliques, Shoulders, Spine, Upper Back

Instructions

• Start from a standing position with your feet hip-width apart.
• Bend one knee and bring your heel towards your glutes.
• Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
• Keep your knees together and your hips aligned.

Tips

• Engage your core to maintain balance.
• Keep your standing leg slightly bent to avoid locking the knee.
• Avoid arching your back or leaning forward.

Modifications

• Use a wall or chair for balance support if needed.
• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

Abdomen, Ankles, Feet, Hips, Knees, Lower Back, Psoas, Quadriceps, Shins

Instructions

• Start from a kneeling position with your arms at your sides.
• Step forward with one leg, placing your foot flat on the floor in front of you.
• Push your hips forward and raise your arms overhead.
• Lift your chest and reach toward the ceiling.

Tips

• Keep your front knee stable and align it directly above your ankle.
• Engage your back leg, pressing the top of your foot into the floor.
• Keep your torso upright and avoid arching your lower back.

Modifications

• For less intensity, keep your hands on your front thigh.
• Place a towel or cushion under your back knee for support.
• Hold onto a wall or chair for balance if needed.

Benefits

Abdomen, Hips, Lower Back, Psoas, Quadriceps

Instructions

• Start from a kneeling position with your knees hip-width apart and your arms at your sides.
• Step forward with one leg to place your foot on the floor in front of you, forming a 90-degree angle with both knees.
• Raise your opposite arm above your head and place your other hand on your hip.
• Press your hips forward while reaching up and over with your raised arm.

Tips

• Align your front knee directly above your ankle.

Modifications

• If you have knee pain, place a cushion under your back knee for support.

Benefits

Hips, IT Band, Lats, Lower Back, Obliques, Psoas, Quadriceps

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Step one foot forward and bring your opposite foot up towards your glutes.
• Please one hand on your front knee and reach back with your other hand to grab your ankle.
• Gently push your hips forward and pull your heel closer to your glutes.

Tips

• Maintain an upright posture, avoiding leaning forward or backward.

Modifications

• If reaching your back foot is difficult, keep your foot on the floor.

Benefits

Abdomen, Hips, Psoas, Quadriceps

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Extend one leg straight out in front of you, pressing your heel into the floor.
• Hinge at your hips to lower your upper body toward the floor.
• Place your hands on the floor in front of you for balance.

Tips

• Keep your chest lifted and your back straight.

Modifications

• Place a folded blanket under your knee for additional support.

Benefits

Calves, Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start on your hands and knees in a tabletop position.
• Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
• Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

• Keep your chest lifted and your back straight.
• Relax your hips and allow them to sink towards the floor.
• For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, Quadriceps

Instructions

• Start lying on your stomach with your legs extended and your hands under your shoulders.
• Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
• Lift your chest, relax your shoulders, and look slightly upward.

Tips

• Only the tops of your feet and your palms should be touching the floor.
• Keep your arms straight but avoid locking your elbows.

Modifications

• For less intensity, keep your thighs on the floor.

Benefits

Abdomen, Chest, Psoas, Spine

Instructions

• Start on your hands and knees in a tabletop position.
• Widen your knees and bring your big toes together so they're touching.
• Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
• Relax your hips and rest your forehead on the floor.

Tips

• Walk your fingertips forward to increase the stretch.
• Allow your chest to sink towards the floor.

Modifications

• For less intensity, don't spread your knees as wide.
• If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

Ankles, Feet, Hips, Lower Back, Shins, Shoulders

Instructions

• Start on your hands and knees in a tabletop position.
• Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
• Push your chest toward your thighs and your heels toward the floor.

Tips

• Relax your shoulders and let your head hang between your arms.
• Distribute your weight evenly between your hands and feet.
• Keep a slight bend in your knees to avoid hyperextension

Modifications

• For less intensity, bend your knees more or place your hands on the edge of a chair.
• To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

Calves, Glutes, Hamstrings, Lower Back, Shoulders

Instructions

• Start on your hands and knees in a tabletop position.
• Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
• Extend your other leg straight back behind you while keeping your hips square to the floor.
• Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

• Keep your hips level and avoid leaning to one side.

Modifications

• Place a folded blanket or block under the hip of the bent leg for support.
• If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band, Lower Back, Psoas

Instructions

• Start from a kneeling position with your knees together and the tops of your feet on the floor.
• Sit back on your heels with your big toes touching and your heels separated.
• Place your hands on your thighs with your palms facing down.
• Sit up tall with your back straight and your shoulders relaxed.

Tips

• Engage your core to support your lower back.

Modifications

• If sitting on your heels is uncomfortable, place a cushion or folded blanket between your heels and hips for added support.
• Place a folded blanket under your knees if you feel any discomfort.

Benefits

Ankles, Feet, Knees, Quadriceps, Shins

Instructions

• Start from a kneeling position with your knees hip-width apart.
• Spread your knees and feet apart and sit down on the floor between them.
• Slowly lean back onto your forearms, then continue lowering your upper body until your back is on the floor.
• Cross your arms over your head or rest them by your sides.

Modifications

• If the stretch is too intense, use a cushion or block under your back for support.
• For less intensity, keep your upper body propped up on your elbows.

Benefits

Abdomen, Ankles, Feet, Hips, Knees, Lower Back, Psoas, Quadriceps, Shins, Spine

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your heel back towards your glutes.
• Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
• Slowly lean back to rest on your elbows.

Tips

• Keep your hips, knees, and ankles aligned.
• Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Ankles, Hips, Knees, Lower Back, Quadriceps, Shins

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one leg and place the sole of your foot against your opposite inner thigh.
• Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

• Focus on hinging at the hips rather than rounding your back.
• Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

• If you can't reach your foot, use a yoga strap or towel looped around your foot.
• For less intensity, bend your extended leg slightly.

Benefits

Calves, Glutes, Groin, Hamstrings, Lower Back

Instructions

• Start lying on your side with your legs extended and your feet stacked on top of each other.
• Bend your top knee to bring your heel towards your glutes, holding your ankle with your hand.
• Pull your heel closer to your glutes while keeping your thighs aligned.

Tips

• Push your hips forward slightly to deepen the stretch.
• Keep a slight bend in your bottom leg for added stability.

Modifications

• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.

Benefits

Ankles, Hips, Knees, Quadriceps, Shins

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend one knee and draw it towards your chest, holding your shin with both hands.
• Gently pull your knee closer to your chest while keeping your other leg straight.

Tips

• Relax your head and neck on the floor.
• Keep your hips square and your lower back pressed into the floor.

Modifications

• If you can't reach your shin, pull on your thigh or use a towel around your knee.

Benefits

Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend your knees and draw them towards your chest.
• Wrap your arms around your shins and gently pull them closer to your chest.

Tips

• Relax your head and neck on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If you can't reach your shins, wrap your arms behind your thighs.

Benefits

Glutes, Hamstrings, Hips, Lower Back