Yoga for Tight Quads

Yoga is a great way to stretch out those tight quads. Having tight quads can cause pain, tightness, and stiffness in the lower back, and can weaken the hamstrings muscles. On this note, if you experience lower back pain, and have tight quads, try practicing the following yoga poses below.

4 Yoga Poses to Practice for Tight Quads

Low Lunge with Blocks - Anjaneyasana

Woman demonstrating low lunge pose with yoga blocks for support to stretch tight quads.
How to Get into this Pose:
  1. Start on all fours, in a table top position.
  2. Step your right foot forward, keeping your palms on either side of the right foot.
  3. Keep your right hip moving back and left hip moving forward and your hips are squaring forward.
  4. Place two yoga blocks on either side of your right foot, and rest your palms on top of the blocks.
  5. On your inhale, lengthen through your back, relax the shoulders down and away from the ears, and on your exhale sink deeper into your right hip.
  6. To come out of the pose, remove the blocks from under your palms, return your right leg back into table top and sway your hips from side to side and relieve any further tension.
  7. Repeat the same thing on the opposite leg and P.S don’t forget to breathe!
Modifications:
  • If you are experiencing knee pain, place a rolled up towel under your knee cap for extra cushion.
  • If the blocks are uncomfortable for you, try interlacing your hands and placing them above your right knee.
Benefits of this Pose:
  • Stretches the quads, hips, groins and thighs
  • Relieves lower back pain
  • Strengthens the knees

Bow Pose - Dhanurasana

Woman in a full bow pose, stretching the entire front of the body including the quadriceps.
How to Get into this Pose:
  1. Start on your belly.
  2. Bend your legs towards the hips, and reach with your palms to grab the outside of your feet.
  3. On your inhale, kick the legs up higher and as your exhale, lift your chest up as high as you can off the ground.
  4. Relax the shoulders away from the ears, keep your chest reaching forward and your legs kicking higher up.
  5. Stay in this position for 5-8 deep breaths through the nose.
  6. To come out simply release the legs and the palms down.
  7. As a counter pose, get into your child’s pose for a few quick breaths.
Modifications:
  • Use a strap or a rolled up towel around the tops of your feet and grab the ends of the strap or towel with your hands. This will provide extra length.
  • Bend one knee at a time, while keeping the other leg extended. Lift only one leg up, while keeping the other on the floor for extra support.
Benefits of this Pose:
  • Stretches the quads, thighs, hips, and lower back
  • Releases fatigue, stress, and anxiety
  • Stimulates internal organs
  • Increases energy and mental focus
  • Strengthens and stabilizes the core and back muscles

Sugarcane Pose - Ardha Chandra Chapasana

Woman in sugarcane yoga pose, a balancing pose that deeply stretches the quads and hip flexors.
How to Get into this Pose:
  1. Start in mountain pose at the top of your mat.
  2. Step your left leg 3-4 feet back, so that you are standing now facing the long side of the mat.
  3. Place a block a foot in front of you. Bend your right knee, and place your right hand on top of the block.
  4. Shift your weight towards the right, and lightly lift your left leg with control.
  5. Begin to bend your left knee, and grab your left foot with your left hand.
  6. Engage the core, relax the shoulders away from the ears, your gaze is facing down.
  7. Take a deep inhale, lengthen through your back, and on your exhale kick the left leg even higher.
  8. Keep your standing foot grounding into the mat.
  9. Stay in this pose for 5-8 deep breaths through the nose.
  10. To come out, slowly release your left leg first. Bend your right knee, and slowly lower the left leg down to the ground.
  11. Return to standing position, and repeat the same steps on the opposite leg.
Modifications:
  • Place a strap around your left leg (or lifted foot), and use the strap for extra length.
  • Keep your body elevated in dancer’s pose instead, if you are unable to reach for the floor.
  • You may always keep your right hand on the wall for extra support, if balance is an issue.
Benefits of this Pose:
  • Stretches the quads, thighs, groin and hips.
  • Relieves tension from the lower back
  • Stretches and strengthens the back, shoulders, chest and arms
  • Increases energy, balance, and mental focus

Hero Pose - Virasana

Woman sitting in hero pose, a deep stretch for the knees and quadriceps.
How to Get into this Pose:
  1. Start in table top position.
  2. Open up your legs a little wider, and begin to walk your hands back as you drop your hips towards the ground.
  3. Keep your heels outside of your hips, your back straight, and your shoulders away from the ears.
  4. You may rest your palms on top of your knees.
  5. Stay in this position for 8-10 deep breaths through the nose.
  6. To come out, gently return back into your table top and lightly tap the tops of your feet on the floor to increase blood flow.
Modifications:
  • If you are unable to lower your hips down to the floor, place a block, a bolster or pillow under your hips for extra elevation.
Benefits of this Pose:
  • Stretches the quads, hips, thighs, ankles and calves
  • Soothes the nervous system
  • Relaxes the mind, and helps to relieve anxiety, stress and fatigue.

Free Online Yoga Video for Tight Hips and Quads

If you are looking for free online yoga classes, click on the link below for a 20 minute gentle yoga for tight hips and quads:

I hope you find this article helpful, and be sure to check out our Yoga for Tight Hips article for more information on how to increase flexibility in the hips and quads.

Best,

Yana Thompson