By Sage Rountree
In the past months, we’ve been working through stretches from a split-stance lunge. This month’s version builds on those. If you’re just resolving to try yoga, no problem—just work toward this position wisely, stopping when things get intense.
This version of the lunge with the quadriceps stretch will build strength, flexibility, and focus, the important trinity for balance in yoga, in sports, and in life. From the low lunge position, you’ll slowly come up to balance with your hands on your front knee. If this feels steady, your front shin is perpendicular to the floor, and your hips are pretty low, you can try adding the quadriceps stretch.
Roll off the kneecap of the back knee and onto the base of the quads. If you can reach the foot with the same-side hand, great. If you can’t, try using a strap, belt, necktie, or dog leash to make that connection. If you are overeager in your attempt to connect your hand and your foot, you might induce some hamstring cramping. Back off, breathe, and try again later.
Once you have the foot in the hand or strap, square your hips and shoulders to the front again, and enjoy the stretch in the back-leg quads and hip flexors. Keep your front leg both strong and relaxed, and stay for five to ten breaths before releasing and repeating on the second side.
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Sage Rountree, PhD, is Runner’s World’s expert on yoga for athletes and is the author of numerous books and articles on yoga and triathlon training. A USAT-certified coach, she is co-owner of the Carrboro Yoga Company (mycyco.com), which will hold a yoga teacher training beginning September 2011. Find her class, clinic, and workshop schedule, as well as many yoga and training resources, at sagerountree.com.
