The Super Quad Stretch is a pose that gives an intense stretch for tight quads and hip flexors after a long ride, perfect for cyclists.
How to do the Super Quad stretch:
- Begin on all fours with the hands shoulder width apart and the knees hip width apart
- Push back into Face Down Dog
- Step the right foot forwards between the hands
- Release the back knee to the floor
- Turn the right foot out 45 degrees, take the left hand to the floor underneath the shoulder and bend the left knee
- Try to have the weight on the top of the knee rather than the kneecap itself
- If this feels strong enough on the quad just stay here
- To continue reach back with the right hand and hold around the outside of the left foot
- Press the left foot into the hand as you sink the hips forwards
- Turn the head to look back towards the left foot
- Breath smoothly and stay here for 5 – 10 breaths
To deepen the pose:
- Try dropping the front elbow and forearm to the floor for extra intensity in the stretch.
What to watch out for:
- If this causes any pain in the knees then back off straight away
- You can pad the back knee with a blanket or a spare sock
- Donʼt force anything, if you cannot reach the foot straight away donʼt worry just keep working with the knee bent or use a strap to catch the foot
Our instructor is Polly Clark; yoga teacher and founder of Mountain Yoga Breaks who offer weekends combining mountain biking and yoga in the beautiful Welsh countryside.