Health

13 Yoga Poses to Stretch Your Thigh Muscles

It’s easy to locate someone who doesn’t have congested thigh muscles. They induce lower back and knee discomfort, and these symptoms are rather frequent these days. There are several possible reasons of the condition. But it all boils down to the reality that people lead sedentary lifestyles: at work, on the way to work, while watching TV, and in a variety of other scenarios.

Sitting for several hours a day is the most common cause of hip discomfort. This is due to the fact that when you sit all day, these muscles are squeezed for an extended period of time. This can eventually lead to them being squeezed. This impact is inconvenient and has no advantage during activity. Stiffness can limit your range of motion, which can influence everything from how deep you can squat or lunges to moderate running.

High lunge pose / Uttita Ashva Sanchalanasana

  • Take a big stride forward with your left foot, spreading your feet almost the whole length of the mat.
  • Bend the front leg’s knee and straighten the one behind it, then raise the heel off the floor. Bend your front leg till your thigh is parallel to the floor.
  • Bring the basin forward.
  • Reach up and stretch your arms toward the ceiling on either side of your head. You will feel the muscles stretch throughout this time.
  • Hold your breath for at least 5 seconds before repeating on the opposite side.

It should be noted that various teachers may have many variants of this stance. Don’t be concerned if it differs somewhat, for example, with your hands on the mat on either side of your forward leg.

Hip and quadriceps flexors are stretched.

Lizard Pose / Uttan Prishasana

  • Place your left foot as wide as possible on the edge of the mat from a low lunge. Place your hands on the floor, inside your left leg.
  • If the stretch is comfortable for you, you can continue in this posture.
  • Place your forearms on the floor if you want to stretch the muscles even further.
  • An even bigger impact can be obtained by leaning the body to the right and allowing the knee to expand (as seen above). Keep your right hand on the floor for support, and gently push your left knee out from your body with your left.
  • Hold your breath for at least 5 seconds before repeating on the opposite side.

This lizard posture variant stretches the outer thigh muscles (adductor), particularly the gluteus medius.

Low Lunge / Anjaneyasana

  • Simply lower the knee of your rear leg to the floor and extend it completely out on the mat from the last asana.
  • Hold your breath for at least 5 seconds before repeating on the opposite side..

The perineum and hip flexor muscles are active.

Lizard twist pose

  • Move the body to the right and open the ribcage to the left from the lizard stance.
  • Bend your right knee and use your left hand to hold your right leg.
  • Hold your breath for at least 5 seconds before repeating on the opposite side.

This is another lizard posture variant that stretches the hip flexors and quadriceps as well as the external (adductors) muscles like the gluteus medius.

Hero / Virasana Pose

  • Kneel with your knees together, your hips perpendicular to the floor, and your feet facing down.
  • Spread your legs slightly wider than your hips and place your feet squarely on the mat.
  • Sit slowly between your legs on the mat. If this puts too much strain on your knees or tight thigh muscles, you can support yourself by placing a block beneath your tailbone (as shown in the photo).
  • Position your hands on your hips.
  • For at least 5 seconds, hold your breath.

Cow Head Pose / Gomukhasana

  • Cross your knees while standing in a steady stance (hands shoulder-width apart on the floor, knees on the floor, hips perpendicular to the surface). The right knee should be directly in front of the left knee, making a straight line.
  • Spread your knees and sit on the mat between your legs. Sit on a block or blanket if one of your thighs is higher than the other.
  • If it is comfortable for you, you can sit up straight. If you want to add depth, bend your torso forward over your hips and stretch your arms in front of you, palms facing the mat. In front of the knees, lay the forehead on a block.
  • Hold your breath for at least 5 seconds before repeating on the opposite side.

Stretches the abductors (outside thigh muscles), particularly the gluteus medius.

Dove face down / Adhu Mukha Kapotasana

  • Extend your left leg from a downward-facing dog, then bring it under the body and in front of you so that the lower leg is parallel to the surface of the mat.
  • Return your right leg. Place it on the ground.
  • Maintain a bent left leg. Maintain as much contact with the mat as possible with your right thigh. Bring your left leg closer to your body if it doesn’t contact the surface.
  • You must hold your breath for three seconds. Then, at least 5 times, bend over and rest your head on the mat.
  • Rep on the opposite side.

Stretches the abductors (outside thigh muscles), particularly the gluteus medius.

Pose of a dove lying / Supta Kapotasana

  • Lie down on your back with your feet on the floor.
  • Cross them, with the left above the right.
  • Raise your right leg off the ground.
  • Grab your right leg from behind and pull it gently towards your chest.
  • Stay in place when you feel a comfortable stretch.
  • Hold your breath for at least 5 seconds before repeating on the opposite side.

Stretches the outer muscles of the thigh (abductors), including the gluteus medius.

Garland / Malasana Pose (Squats)

  • Spread your legs wide apart and lay your feet on the floor, toes out, from a sitting posture. Your torso should be parallel to the floor.
  • Fold your palms together in front of your chest, elbows pointing outward.
  • Spread your knees with your elbows.
  • For at least 5 seconds, hold your breath.

Stretches the internal muscles of the thigh (adductors) and iliopsoas.

A happy child’s pose / Ananda Balasana

  • Lie down on your back with your legs bent and your feet flat on the floor.
  • Raise your legs and place your hands on the outside of your feet.
  • Pull your legs up to your chest and down to the floor on each side of your torso. The lower back should be completely flat on the floor.
  • For at least 5 seconds, hold your breath.

Stretches the inner thigh muscles (adductors).

Grasshopper / Salabhasana

  • Pose Lie on your stomach with your hands beside your body, palms down, and your fingertips reaching your feet. The legs should be parallel to one another.
  • Lift your brow, chest, legs, and arms as you inhale. Your look is forward, so that your neck and spine create a single line.
  • For at least 5 seconds, hold your breath.

 

Muscles at the rear of the thigh are strengthened.

Triangle Pose / Trikonasana

  • Take a big stride forward with your left foot, spreading your feet almost the whole length of the mat.
  • Check that your arms are parallel to the ground.
  • Bend your left knee to around 90 degrees, keeping your thigh parallel to the floor and your right leg straight.
  • The left foot’s toes point forward, while the right foot is turned to the right such that it is perpendicular to the left. The heels are ready.
  • Simultaneously, twist your body to the right such that your left thigh is turned to the left and your right thigh is rotated to the right. The left arm and head are also pointing to the left, whereas the right arm is pointing to the right.
  • Straighten your forward leg from this posture. Then, with your left hand, drag it toward the floor. Turn your torso to the right and tilt it forward.
  • Hands, like hands, should be turned to face 6 and 12 o’clock. Place your left hand on your shin or, if possible, on the floor, and pull your right hand’s fingers toward the ceiling. Keep your heels firmly planted on the ground.
  • Hold your breath for at least 5 seconds before repeating on the opposite side.

Stretches and strengthens the back of the thigh.

Bridge Pose / Setu Bandasana

  • Lie on your back with your arms outstretched and your legs bent.
  • Lift your hips and put your legs closer to your torso, feet and knees hip-width apart, with your heels on the mat.
  • The feet are directly beneath the knees.
  • Bring your hands behind your back and interlace your fingers, making a fist and pressing it to the mat.
  • For at least 5 seconds, hold your breath.

Strengthens the gluteal muscles.