Laying Down Quad Stretch

Lie down with the knees bent, feet resting beside the hips, calves underneath the hamstrings. The arms come out to the sides in a T position. Hold for 30 seconds.

Helpful tip:

If this is painful in the knees, try one of the modifications listed below.

Modification 1: Lie down with one knee bent, the foot resting beside the hip, elbows rest on the mat to support you (so you are not fully lying down). Hold for 30 seconds and switch to the other side.

Modification 2: Lie down with both knees bent, feet resting beside the hips, arms come out in a T position. Place a blanket, jacket or yoga block under the back. Hold for 30 seconds.