Enhance Flexibility with Seated Straddle

Seated Straddle

Rep Range

Time Based

Hints

Start by sitting on a yoga mat or comfortable floor surface, extending your legs out to both sides in a wide 'V' shape, creating as wide of an angle as is comfortably possible. Flex your feet so your toes are pointing upwards, and engage your quads to protect your knees. With a tall spine, hinge from your hips and lean forward as far as you can while keeping your back straight. Depending on flexibility, you may simply rest your hands on the ground in front of you, or, with time and practice, reach further to grasp your ankles or even the outsides of your feet.

Common Mistakes

One of the most common mistakes in a seated straddle is rounding the back while trying to bend forward. This decreases the effectiveness of the stretch and can put strain on the back. Instead, always think of leading with your chest and keeping a long spine. Also, ensure that the knees aren't hyperextending, and avoid forcing the legs wider than what's comfortable.

Breathing

Inhale deeply as you lengthen your spine and prepare to lean forward. As you exhale, gently hinge from the hips, leading with your chest. Maintain a calm and steady breath as you hold the stretch. With each exhale, you might find you can go a bit deeper, but always ensure it's within a range that's comfortable and pain-free. Inhale as you lift your torso back up to end the stretch.

Muscle Focus

Primary Focus Area

Adductors, Hip Flexors, Glutes