Yoga Benefits

Benefit

• Increases flexibility in the knees
• Strengthens the thighs
• Improves balance and concentration

Focus

Bring all of your weight down through your groin to center and balance your body. Visualize your upper thighs having the stretch of a rubber band, and know that as you breathe and lunge, these muscles will lengthen and grow leaner.

1. Kneel on the floor. Step your right foot forward into a lunge. Keep your left knee on the floor.
2. Place both hands on your right knee, one on top of the other.
3. Inhaling, stretch up through your spine. Exhaling, extend more deeply in the lunge. Bring all of your body weight down through the center of your grom area.
4. Inhaling, return to the relaxed lunge position.
5. Repeat the slow back-and-forth lunge 3 times, stretching more deeply with each lunge to stretch the backs of your thighs. On the last repetition, hold the extended lunge for 7 Full Yoga Breaths . Relax your shoulders.
6. Bend your left heel up to your left buttock, and reach around with your left hand to clasp the top of your left foot firmly.
7. Steady yourself, then reach around with your right hand to clasp the top of your left foot, so that both hands are clasping the front of your left foot. Press your right foot into the floor for balance.
8. Exhaling, lunge more deeply, and pull your left foot closer to your but­tocks. Pull slowly, so there is a deep stretch but no strain on the thigh. Inhaling, release your foot away from your buttocks slightly, exhaling, pull it in again. Repeat the lunge-and-pull motion 3 more times.
9. Release your left foot, and step your right foot back to a kneeling position.
   

   

10. Step your left foot forward into a lunge. Place both hands on your left knee, one on top of the other. Repeat the sequence on this side with slow breathing: the back-and-forth lunge 4 times, then the lunge-and-pull motion 4 times with your right heel pulled to your right buttock. On the last repetition, hold the lunge with bent leg for 7 breaths.
11. Release your right foot, and step your left foot back to a kneeling position. Sit on the floor with both legs stretched out in front of you, and rub your legs gently.