Backward Stretch
This lower-body stretch targets your quads and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Backward Stretch
Begin by sitting on a yoga mat with your legs extended straight behind you, knees bent, so the bottoms of your feet are facing upwards. Carefully lean back, placing your hands on the soles of your feet, fingers pointing away from your body. Gently push your hips upward, feeling the stretch intensify in your quads and hip flexors. Make sure to keep your head and neck in a neutral position, aligned with your spine. If you feel comfortable, you can deepen the stretch by moving your hands further towards your ankles.
Common mistakes
Avoid putting too much pressure on your neck or lower back. Ensure that your hips remain aligned and avoid tilting them to one side, which can cause uneven pressure. Always engage your core to provide support and maintain stability during the stretch. Remember, it's essential to listen to your body. If you experience any pain, back out of the stretch slightly.
Breathing
Take a deep breath in as you set up the stretch. Exhale slowly and steadily as you lean back and push your hips upward. Hold the position for a few breaths, ensuring that your breathing remains calm and consistent. Inhale as you release and return to the starting position.
Muscles worked
Primary Focus Area
Quads, Serratus Anterior
