Strengthen Flexibility with Saddle

Saddle

Rep Range

Time Based

Hints

Start by sitting on a yoga mat with both legs extended out behind you, with the tops of the feet flat on the mat and toes pointing backward. Gradually lower your body backward, starting with your hands and fingers pointed forward on the floor behind you for support. As you become more flexible, you may be able to come down to your forearms or even lay your back fully onto the floor. The primary stretch should be felt in the quadriceps and the front of the ankles. Remember, do what is comfortable for you.

Common Mistakes

Arching the back too aggressively can strain the lumbar spine. Keep a neutral spine throughout the stretch. Lifting the knees off the floor decreases the stretch's effectiveness. Aim to keep your knees pressed against the mat. Not keeping the ankles in line with the legs, which can cause strain. Ensure the feet aren't turning in or out excessively.

Breathing

Begin with a deep inhalation. As you lean back and deepen the stretch, exhale slowly. Continue with deep, steady breaths while holding the position, focusing on relaxing and allowing the quads to stretch further with each exhale. When you are ready to come out of the position, use a slow inhalation to assist in rising up.

Muscle Focus

Primary Focus Area

Quads, Serratus Anterior, Hip Flexors