8 Exercises to Stretch the Back of Your Legs at Home - Effective!
Long-term sitting and inactivity can cause tension in the posterior leg muscles. Many beginners find it difficult to bend forward, with tight muscles in the back of the legs. Here's how to deal with it.
Today, we'll share 8 yoga poses specifically designed to stretch the back of the thighs. You can do them at home and they're perfect for beginners!
1Wall Forward Fold
- Mountain Pose, with feet hip-width apart
- Inhale, extend the spine, exhale and bend forward downwards
- Step forward until your back is against the wall
- Extend your arms straight upwards and palms flat against the wall
- Relax your head and hold for 3 minutes, then return to the starting position.
2Cow-Face Pose
- Stand with feet approximately thigh-width apart
- Inhale to extend the spine, exhale to bend forward directly
- Let your head find the ground, hands clasped behind your back with fingers intertwined
- Keep your arms away from your back, holding for 8-10 breaths
3Lateral Stretch
- Right foot forward, left foot behind, with thigh-width apart
- Inhale to extend the spine, exhale to fold forward
- Push the root of your legs back, expanding the chest forward
- Place your palms flat on the ground, fingers pointing backwards
- Let your nose find the small toe, holding for 5-8 breaths
4Downward-Facing Dog
- From Hero Pose, inhale to raise your head, hook your toes back
- Exhale to push with your hands to the ground, shifting your center of gravity back into Downward-Facing Dog
- Press the heels into the ground, extending the back, raising the hips
- Push the root of your legs back, straightening your legs, and letting your heels drop down
- Relax your head and hold for 8-10 breaths
5Half Lord of the Felines
- Left foot forward, knee bent, toes hooked back
- Keep your hips centered, extend your back, and exhale slowly deepening
- Hold for 8-10 breaths, then practice the opposite side
- 6Seated Forward Fold
Sit upright, gently moving your hands to press your hips back and outwards
- Extend your legs forward, with feet in stretching straps
- Inhale to extend the spine upwards, exhale to bend forward directly
- Relax your shoulders, hook your toes, holding for 8-10 breaths
- 7Single-Leg Spine Fold
Handstand position, bend your right knee, placing your foot on your thigh
- Inhale, raise your arms upwards, extending the spine
- Exhale to bend forward directly, grasping your feet with your hands
- Find your abdomen against your legs, let your nose find your small toes
- Let your lower leg sink downwards towards the floor, and your right knee is lowered
- Hold for 5-8 breaths, then practice the opposite side
- 8Supine Heel-to-Toe Stretch
Lie on your back, extend your left leg, and place your foot in stretching straps
- Inhale to extend, exhale slowly straighten your right leg upwards
- Find your thighs towards your chest and abdomen, let your shoulders sink downwards and relax
- Hold for 8-10 breaths, then practice the opposite side
- If your back of the legs are tight, remember to practice every day!
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