This evening during the asana portion of our meeting, someone in our group remarked that she was having trouble executing a pose because she has tight quadriceps. I wanted to show her a pose that any beginner can do that has that issue, so I promised her that I would add it to my blog. Here are the step-by-step instructions for Half Cobra Pose (ardha-bhujangasan). In addition to being very beneficial for relaxing tight quads, this pose is an excellent pose for all muscles, ligaments, nerves of the legs, stomach, spine and arms. It is an easy pose to relax and stretch the entire body.
First, stretch your left leg back as far as possible. The right knee is bent w/ the foot flat on the floor. Place the right hand on the right knee, left hand and spine are bent slowly backward until left hand, spine and left leg look like a semicircle. Hold 3 seconds. Repeat w/ the left knee forward.
First, stretch your left leg back as far as possible. The right knee is bent w/ the foot flat on the floor. Place the right hand on the right knee, left hand and spine are bent slowly backward until left hand, spine and left leg look like a semicircle. Hold 3 seconds. Repeat w/ the left knee forward.
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