Do you spend a lot of time sitting down during the day at the desk or in the car?

Then you’ve come to the right place! In this sequence there are only two poses included: baby dragon, also called low lunge, and a quad stretch.

The quadriceps are big muscles at the front of the thighs that can get quite tight, especially for those sitting for long periods of time during the day or very active people who run & walk a lot.

This routine targets the entire front of the thigh, from the hip flexors down to the top of the knee. This is a great yin-style yoga sequence to do if you have knee tension, but please be aware that people with serious knee pain & injuries shouldn’t practice this!

These poses are a collection from my most recent video on YouTube. CLICK on the video above if you would like to take the full 17 minute practice alongside with me.

1. Baby Dragon

Start in your table top positon on hands and knees. You might want your blocks close by here and a folded blanket as extra padding for your knees.

Your right foot steps forwards to the top of the mat, aligning the right knee directly over the right ankle. You can let your hands come to the floor, but I personally find this pose easier to hold by bringing my hands on some blocks. Let your hips press forwards & down. 

Hold for 3 minutes and then switch sides.


2. Quad Stretch

From a Low Lunge position with the right foot forward, lean on your left hand and extend your right arm back to hold onto your left foot or ankle. If you can’t quite reach you could always use a strap and loop it around your left foot.

Keep the hips sinking down and find a place where you can comfortably hold this position for about 3 minutes. Don’t forget to do the second side!

Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.




A donation from you helps me to improve my channel and the video quality, thanks!  👇🏼


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