Tag: Legs and Glutes
How To Do The Adductor Stretch – Muscles, Benefits, Common Mistakes, and Variations
The adductor stretch is a simple floor exercise for the inner thigh muscles that draw the legs toward the body’s midline. While a lengthening activity rather than a muscle builder or strengthening movement, this inverted split is supposed to support healthy adductor function and keep the legs on the right track during your compound lifts (e.g., squat, lunges, etc).
Akin to the red-headed stepchild in the thigh muscle family, the adductors typically go unnoticed unless someone’s in skimpies or tight leggings where they’re bulging out and touching the upper legs together. Nonetheless, they deserve just as much attention as the more popular quadriceps, hamstrings, and glutes.
This is your know it all guide on the basic lying adductor stretch, with progressive variations too.
Muscles Worked In The Adductor Stretch
This guide is all about the inner thigh adductor muscles, therefore, we’ve described their anatomy in great detail below.
Thigh adductors
Your adductors are inner thigh muscles primarily tasked with pulling the legs toward each other, and beyond (Not to be confused with the abductors that pull the legs apart). While there’s conflicting information on the number of adductor muscles, there’s said to be one for each day of the week.
The adductors include:
Adductor brevis
Adductor longus
Adductor magnus
Adductor minimus
Pectineus
Gracilis
Obturator externus
Note: The glute medius (one of the butt muscles) also plays a role in leg adduction.
Forming the shape of the medial thigh, adductors originate at the pelvis, travel along the inner and rear femur, and just one adductor, gracilis, crosses and acts on the knee joint. Your adductors also stabilize the pelvis when standing, and support hip flexion.
How To Do The Adductor Stretch
As simple as they come, stretching your inner thigh adductor muscles is convenient and time efficient. You can do it upon waking, while you’re watching a show, or during your yoga routine.
Warmup
Before intense stretching of any muscle, it’s important that you warm up to create better pliability in the fiber, which, in turn, prevents pulling a tight, cold muscle. You can achieve this by walking at a brisk pace for several minutes, doing a little body weight resistance exercise, etc.
Now let’s go over the adductor stretch steps!
Steps
Lie on your back and relax your arms down by your sides.
Extend your legs vertical towards the sky.
Engage your core for stability.
Slowly spread your legs apart until you feel a stretch in the inner thighs.
Hold for 20-30 seconds and repeat 3-5 more times.
Tips
Keep your knees bent if you don’t have the flexibility to keep them straight.
Use your hands to gently pull your legs further apart for a deeper stretch.
While there’s a way to do it right, there’s actually no way to do this stretch wrong, so long as you’re feeling an even stretch in your inner thighs, and doing it safely.
Make sure to also include exercises that specifically strengthen the adductor muscles for an overall healthy and highly functional lower body.
Benefits of Adductor Stretch
The adductors are important muscles for movement, lifting, and physical activities. There are certain benefits to taking a few minutes to get loosened up.
Sustain healthy movement patterns
Because they’re so important for stabilizing the pelvis, supporting optimal hip function, and knee alignment, tight adductors can affect your biomechanics in various movements, while also causing knee, groin, and lower back pain. For example, during a squat, tight inner thighs can also cause the leg to collapse inward which is what we don’t want.
It’s also important to note that the adductors are predominantly type I muscle fibers, which can tend to shorten when exposed to chronic stress.
And according to information from The National Library of Medicine, inadequate stretching of the adductors is a risk factor for adductor strain, groin injury, and pain (1). Therefore, poor inner thigh maintenance can also sideline you, and affect your progress.
Prevent pulls and injuries
While the previous benefit also touched on this topic, it needs to be mentioned with separate points.
Because the muscles create joint movement, increasing the flexibility of any muscle will allow your joints to function like they’re supposed to. When tight muscles perform explosive actions, they are more prone to strains, tears, and injuries.
One 2020 study found that athletes with asymmetric thigh adductor strength are at increased risk of incurring groin injuries (2).
Whether you’re an active individual or not, the body still requires regular maintenance. Younger people especially may get away with not stretching and jumping right into physical activity, but it’s not a good long term habit because wear, and the effects of aging can catch up with anyone.
Increase hip flexibility
Imposing its anatomical role on the hips, stretching your adductors is going to contribute to good posture. You’ll also experience better movement in various stretches and resistance exercises. The increased range of motion will allow you to loosen up your other muscles too.
Variations of Adductor Stretch
There are countless ways to stretch the adductors, and it’s actually important that you hit them from a variety of angles for most benefit. However, we simply cannot list all of the variations, but we will show you the ones we like, and that are most commonly recommended.
Adductor stretch/lying split against a wall
An assisted version of the adductor stretch, you’ll lie on your back, with your bottom and heels pressed up against the wall, and legs in an inverted split position. We recommend wearing socks for this one as you’ll slide your feet down the wall toward the floor as they spread apart into the stretch.
Aim for 20-30 seconds in the stretch position, and do 3-5 rounds.
Pro Tip: Try turning your feet in and out to feel the stretch differently.
Strap assisted adductor stretch
While lying on your back you can utilize a strap to pull your legs further into a stretch. This is a common technique used when you cannot effectively use your arms to help stretch a body part.
Wide stance adductor stretch
Standing variations are highly recommended because you have more possibilities, freedom of movement, angles, and weight control to increase or decrease the intensity of the stretch. It also keeps the hips in extension which is going to allow a better full stretch of the inner leg.
Not to mention, it’s great for those who do not have the flexibility to perform other common adductor stretch variations.
Now let’s go over the technique…
Steps
Stand with your feet wider than shoulder width.
Take a step forward with either foot so that one leg is slightly in front of the other.
Now bend the front leg and come into a side lunge until you feel a stretch in the opposite leg adductor muscles. The key here is keeping the non-lunging leg straight. Tense your quad to help keep the knee extended.
Hold this position for 20-30 seconds and gently deepen the stretch if needed.
Then make sure to do the same for the opposite side.
Pro Tip: Experiment with shifting your upper in various directions to feel a stretch in a different part of the inner thighs. Since we’re all unique and different, you’ll have to
Butterfly pose
Everyone knows this popular adductor stretch exercise as it’s one of the most commonly used in physical activity classes (e.g., martial arts, physical education, etc). However, while it is straightforward, and no doubt effective, the one drawback of the butterfly position is that it’s not going to stretch all of the adductors. You also need some flexibility to do it too.
So while it is simple and convenient if you’re already sitting, make sure to also combine it with some of the other stretches that you’ll find in this guide.
Steps
Sit on the floor with your legs straight.
Bend your legs and press the bottoms of both feet together. Grab onto the ankles and rest your elbows on your inner thighs. You don’t need to pull the feet toward your groin.
Allow the knees to drop down. Use the forearms to gently push the legs deeper into a stretch. Don’t force it if there’s discomfort.
Pro Tip: When you feel flexible enough, pull your feet closer to your groin to enhance the stretch in your adductors.
Kneeling adductor stretch
Another very common method to stretch the adductors is to kneel down and use the ground to open up the muscles. From here, you can actually experiment a little, shifting your weight to achieve a stretch in the inside thighs.
Steps
Get down on your knees, and extend either leg out to the side so that your inner foot is on the ground. In this position, only one knee should be on the ground.
Move the knee slightly out so that it’s not directly below the hip.
Place your hands on the floor in front of you and lean forward, keeping your back straight.
Use your muscles to level your hips.
Now rock forward and back. You should feel a nice stretch on the inner thigh of the extended leg.
Watch the half kneeling adductor stretch in 11 seconds!
Spread leg forward fold Upavistha Konasana
A much more intense stretch than anything mentioned, the full expression of a seated forward fold requires intense flexibility and mobility. But you’ll also get a ridiculous stretch in the inner thighs. There are a lot of details in setting up and performing this technique but it’s worth it!
Steps
Start by sitting on your mat, with the knees bent, feet flat on the floor, and arms resting over your legs.
Straighten your legs out in front of you, and spread them out wide.
Use your hands and gently adjust your glutes by pulling them out to ensure you’re able to maintain an upright posture and lengthened torso without limitation.
Flex your feet by pulling the toes back toward your ankle, and press the heels into the ground.
Now place your fingertips behind your butt on the floor, and pull the shoulder blades slightly toward each other, and down. Then lift your chest up.
Hold the stretch.
If you’re ready for a deeper stretch, place your hands in front of you on the floor, then slowly walk your hands forward as much as you comfortably can.
Now allow your upper body to sink down toward the floor to accentuate the stretch. But remember to maintain a lengthened back, not slouching over.
From here, if you do not have the flexibility to descend further, you can use a yoga bolster and/or stacked blankets for support.
Gently, lie your head down, looking to either side, and rest your elbows on the floor with your palms facing up.
Let your entire body relax and sink into the cushions, allowing your arms to also become heavy.
Bring awareness to your groin, feeling the wide position of your legs, while allowing your lower body to sink down into the floor.
Stay here for 5 minutes.
To come out of the pose, turn your hands over onto your palms, then slowly sit up, walking your hands back toward you for support.
Before you finish the pose, and if you’re comfortable, from the sitting position, place the bolster/blankets on one leg, and lie your head down to that one side for 3-5 minutes. Repeat on the other side.
Wrapping Up
The adductor stretch isn’t shy about making its intentions known. It’s a direct, forward approach for unlocking a tight groin in seconds by implementing an upside down split to target those inner adductors with laser precision. Make sure to combine this stretch with the other variations to ensure no adductor gets left out, and remember that you don’t need to be perfect as everyone has to start somewhere. Go as far as you comfortably can, and give your knees permission to bend a little!
GHD Exercise Guide: How To, Benefits, Muscles Worked, and Variations
Most people like to train their mirror muscles. What are those, you ask? These are the muscles that you can look at in the mirror while training them, such as the biceps, shoulders, chest, abs, and quadriceps. Looking at your pumped-up muscles in the mirror makes you want to train them more often.
On the other hand, since you cannot look at your posterior chain muscles, such as the back, glutes, hamstrings, and calves, it makes it more difficult to establish a mind-muscle connection with them. Since most people fail to achieve optimal muscle fiber stimulation and contraction while training their posterior chain muscles, it is usually a lagging muscle group for them.
That said, the posterior chain muscles, such as the glutes, back, and hamstrings are some of the biggest muscle groups in your body. Overlooking training them can lead to strength and muscle imbalances and increase your risk of injury.
The GHD machine was developed to fix this issue. This ordinary-looking bench is one of the most versatile pieces of training equipment. An exerciser can perform several exercises on the GHD machine to improve their posterior chain.
Most people use ‘GHD’ glute-hamstring developer and ‘GHR’ glute-hamstring raise interchangeably. By making this mistake, these folks limit the possibilities of what they can achieve with this machine.
In this article, we go over everything you must know to make the most of the GHD machine, including the different exercises you can perform, the muscles worked, its benefits, common mistakes, and the best variations and alternatives. We have a lot to cover, so sit tight and read on.
What is GHD?
The glute-hamstring developer, popularly known as the GHD, is a hyperextension alternative. This isolation exercise builds endurance, strength, and muscle mass in the posterior chain (read: hamstrings, glutes, and lower back).
The GHD machine has become a mainstay in CrossFit gyms worldwide because of its effectiveness. The meteoric rise of CrossFit since 2014 has also led to the popularity of the GHD machine.
In contrast to the hyperextension machine, which usually has its thigh pads set at a 45-degree angle, the GHD machine has its pads parallel to the floor. This setup puts more demands on your posterior chain muscles.
Best GHD Exercises & How To Do Them
There are four main GHD machine exercises you must do to take your posterior chain gains to the next level. These exercises might look the same to an untrained eye. However, this guide will help you differentiate between them and learn the correct form to maximize results.
GHD Glute-Ham Raise (GHD Raise)
The GHD raise is one of the most popular GHD exercises, and it is the exercise most people are referring to while talking about GHDs. Glute-hamstring raises were allegedly developed by the Soviet Union weightlifting team to maximize their snatch and clean and jerk performance. As the name suggests, this exercise helps focus on the glutes and hamstrings.
How To Do the GHD Raise:
Mount the machine and place your knees on the support pads just shy of the center. Your hips should be over the pads at the bottom of the movement.
Hold onto the pads while you get into position.
Anchor your ankles between the foot pads.
Your lower legs should be parallel to the floor, and your torso should be 90 degrees with it.
Hold your hands in front of your chest and keep your back neutral throughout the exercise. This will be your starting position.
Take a deep breath, brace your core, and slowly lean your torso forward by extending your knees until it is parallel to the floor.
Breathe out sharply and flex your knees to return to the starting position.
Focus on contracting your glutes and hamstrings throughout the range of motion.
Repeat for the recommended reps.
Pro Tip: Your body, from the top of your knees to your head, should be in a straight line throughout the exercise. Avoid hinging your hips or rounding or overarching your back during this lift.
GHD Hip Extension
The GHD hip extension focuses on your glutes and is one of the best isolation exercises for folks with a lagging bum. You will also experience greater lower back engagement in this GHD variation.
How To Do the GHD Hip Extension:
Adjust the foot platform so that your hips are entirely off the support pads during the exercise.
Get on the GHD machine and place your feet between the foot pads.
Your feet should be pointing straight down during the exercise. Angling out your feet will put unnecessary strain on your adductors.
Cross your arms in front of your chest.
Lower your torso toward the floor so that your body is perpendicular to the floor, also known as the Superwoman position. Again, your hips should be off the pads. This will be your starting position.
Take a deep breath, brace your core, and lower your torso until it is almost perpendicular to the floor.
Contract your glutes and return to the starting position.
Rinse and repeat.
Pro Tip: Avoid breaking parallel during concentrics as it can remove tension from your glutes and put it on your lower back and hamstrings. Keep your shoulder blades pulled back and down and your chest proud throughout this exercise.
GHD Back Extension
The GHD back extension is a combination of the GHD raise and the GHD hip extension in that you will use the setup of the former, whereas you will follow the range of motion of the latter. That said, the focus of this exercise is your lower back. Your glutes and hamstrings will function as supporting muscles.
Since you’ll focus on your lower back in this exercise, you must round your back during eccentrics (lowering movement) and unfurl your back during concentrics.
How To Do the GHD Back Extension:
Adjust the foot pads so that the top of your hips is above the center of the pad.
Mount the GHD machine and place your ankles between the foot pads.
Cross your arms in front of your chest and get into a Superwoman position so your body is parallel to the floor.
Initiate the movement by tucking your chin into your upper chest.
Slowly round your back, one vertebra at a time, and lower your torso toward the floor.
Your belly should be wrapped around the top end of the pad at the bottom of the movement.
Reverse the movement to return to the starting position.
Squeeze your lower back during concentrics.
Keep the movement slow and controlled to avoid engaging your glutes and hamstrings.
Pro Tip: Compared to the hip extension, the back extension helps keep your hips static, putting more tension on your lower back.
GHD Hip and Back Extension
This is arguably the most complex GHD variation, as it combines everything you have learned up to now. You will experience greater glute and lower back engagement in this exercise, whereas your hamstrings will take a back seat.
Since this exercise has more moving parts than the previous GHD variations, you might need some time to master this exercise.
How To Do the GHD Hip and Back Extension:
Bring the foot pads close to the main support pads, as your hips should be clear of the pads during this exercise.
Get on the GHD machine and put your ankles between the foot pads.
With your arms crossed in front of your chest, assume the Superwoman position. Your hips should be clear off the pads, and your body should be in a straight line and parallel to the floor at the starting position.
Begin the movement by tucking your chin into your upper chest.
Slowly roll your shoulders, then your upper back, as you lower your torso toward the floor. Your upper body should be rounded and parallel to the floor at the bottom of the position.
At this position, arch your back and neutralize your spine.
Round your back again and reverse the motion by extending your hips to return to the starting position.
Contract your hips and lower back during concentrics.
Pro Tip: Since the last two exercises require rounding the spine, you should avoid using additional resistance on these GHD variations. Instead, focus on training the hips and lower back to failure by performing a hip number of reps.
Muscles Worked During GHD
All the four GHD variations explained above target the posterior chain. However, the primary and secondary working muscles vary for each exercise group. Here are the muscle groups worked with the GHD exercises:
Glutes & Hamstrings
The glutes and hamstrings are the primary target muscles of the GHD raises. The glutes are the biggest and strongest muscle in your body, and training them can improve your overall functionality and workout performance. The GHD machine is one of the best tools to develop your hamstrings.
Lower Back
Most exercises want you to avoid lower back engagement; the GHD is not one of them. Since the GHD exercises involve constant hip flexion and extension, you cannot escape lower back engagement, especially while doing a high number of reps.
Calves
Whether you are working above parallel (GHD raise) or in the lower half (hip and back extensions), you will achieve lower leg stimulation. You will experience your calves fire up to a greater degree in longer sets (more than 15 reps).
Given below is an overview of the primary and secondary muscles of the four GHD variations:
Exercise
Primary Target Muscles
Secondary Muscles
GHD Raise
Glutes and hamstrings
Lower back
GHD Hip Extension
Glutes
Lower back and hamstrings
GHD Back Extension
Lower back
Glutes and hamstrings
GHD Hip and Back Extension
Glutes and lower back
Hamstrings
Benefits of GHD
Adding the GHD machine to your training regimen entails the following benefits:
Builds Strength and Muscle Mass
The glute-hamstring developer can help you build stronger and more muscular glutes, hamstrings, and lower back. Adjust your training and volume to meet your objective.
Develop a Robust Posterior Chain
A strong posterior chain can improve your overall functionality, training, and athletic performance. Performing this exercise regularly can translate to better performance on compound movements that require posterior chain engagement.
Perfect For Exercisers of all Experience Levels
Since GHD exercises are isolation movements, they are easy to learn. That said, this machine is just as effective for advanced lifters as it is for newbies. Seasoned trainers can add to this exercise’s difficulty by using additional resistance.
Reduces Risk of Hamstring Injury
Research shows that adding eccentric-focused movements and isometric exercises can reduce your risk of injury during explosive movements [1]. People that deal with recurring posterior chain injuries should add this exercise to their exercise regimen after consulting their healthcare provider.
Common Mistakes While Performing GHD
Avoid committing the following errors to limit the risk of injury and get the best bang for your buck:
Replacing the GHD Machine with a Hyperextension Bench
Many people think that 45-degree hyperextension machines are the same as GHD machines. However, nothing could be further from the truth. The GHD machine is much more demanding on your hamstrings and glutes than the hyperextension bench.
Mixing Two GHD Movements
I cannot tell you how often I see people do GHD raises with a GHD hip extension setup. Remember, going all the way up, and all the way down is not always a good idea. You must get well-versed with the GHD variations to reduce your risk of injury.
Adding Weights Too Soon
Bodyweight versions of the GHD variations explained in this article are good enough for most people to build a strong and muscular posterior chain. You should only use additional resistance after you have drilled the movement.
Variations of GHD
Use the following GHD variations to add variety to your exercise regime:
Eccentric-Focused Glute-Ham Raise
You can use this technique in any of the four GHD variations mentioned in this article. In this exercise, you take three to five seconds on the eccentrics. Slowing down the negatives increases the time under tension, which leads to greater muscle stimulation [2]. Follow the same-old rep tempo during concentrics and the statics contraction points at the top and bottom.
Sorenson Hold
The Sorenson hold is an isometric GHD variation, meaning you hold the same position for a specific time. Think of the Sorenson hold as a plank for your glutes, hamstrings, and lower back.
How To:
Get in the same position as the GHD hip extension. Your hips should be clear of the pads.
Cross your arms in front of your chest.
Extend your hips and lower your torso so your body is parallel to the floor.
Hold this position for as long as possible. Aim for 30-60 seconds.
Repeat for recommended reps.
GHD Oblique Crunch
This GHD variation works your obliques and can help you develop shredded obliques and the coveted sex lines.
How To:
Adjust the foot pads of the GHD machine so that your hips rest on top of the pads.
Mount the GHD machine. Turn to your side so that your right shoulder is facing the ceiling. The side of your left hip should be on the left pad.
Secure your left foot between the foot pads and place your right foot on top of the pads.
Your body should be in a straight line and parallel to the floor at the starting position.
Lower your torso as low toward the floor as possible.
Return to the starting position.
Repeat for recommended reps before switching sides.
Alternatives of GHD
Here are some of the best alternatives to the GHD:
Nordic Curl
You could perform this exercise on a specialized Nordic curl or with a barbell. Since most people don’t have access to a Nordic curl bench, here is how to do this movement with a barbell.
How To:
Attach two-quarter plates on each end of a barbell and place them on the floor.
Kneel on the floor facing away from the bar and anchor your heels under it.
Your body, from your knees to your head, should be in a straight line at the starting position.
Hold your hands in front of your chest.
Slowly lower your torso toward the floor by leaning forward. Control the descent by contracting your hamstrings and glutes.
Break the fall with your hands.
Use your hands for a lift-off. Contract your glutes and hamstrings to return to the starting position.
Repeat for recommended reps.
Reverse Hyperextensions
This exercise flips the GHD hip extension on its head. Louie Simmons on Westside Barbell invented reverse hyperextension and a specialized machine for it. However, you can use a GHD machine for this exercise.
How To:
Stand facing the GHD machine.
Reach forward and grab the foot platform. Adjust the platform so your hips are hanging off the pads.
At the starting position, your body should be in a straight line and parallel to the floor.
Lower your legs toward the floor until they are a few inches from touching it.
Keeping your legs straight, extend your hips and raise your lower body as high toward the ceiling as possible.
Control the descent.
Repeat for recommended reps.
Good Morning
Good mornings are an incredibly effective exercise to work your posterior chain. Use a moderate weight on this exercise to limit the risk of injury.
How To:
Stand upright with a hip-width stance with a barbell across your shoulders.
Maintaining a slight bend in your knees, slowly lower your torso toward the floor while pushing your hips back. Keep your core braced throughout the exercise.
Your torso should be almost parallel to the floor at the bottom of the position.
Return to the starting position.
Romanian Deadlift
The Romanian deadlift is a compound full-body exercise to build overall strength and muscle mass. However, this exercise primarily targets the glutes, hamstrings, and lower back.
How To:
Stand straight with a shoulder-wide stance while holding a barbell against your thighs using an overhand grip.
Maintaining a slight bend in your knees, slowly lower the bar toward the floor by bending at your hips and pushing them back.
The bar should be below your knees at the bottom of the range of motion.
Pause at the bottom and contract your hamstrings and glutes.
Explode back to the starting position.
Rinse and repeat.
FAQs
Who should avoid the GHD raises?
Folks dealing with posterior chain or lower body injuries should avoid the GHD raises. That said, you should consult your healthcare provider before starting a new training or nutrition program, especially if you’re suffering from a health issue, are pregnant, or are under 18 years old.
Can I replace leg curls with GHD raises in my workout?
Leg curls and GHD raises are both isolation exercises that work the hamstrings. However, GHD also targets your glutes. On the other hand, the leg curl machine helps maintain constant tension on your hammies throughout the range of motion. Each machine has its unique benefits, and hence you should include both in your training regimen.
How often should I do the GHD raise?
Since GHD raises are an isolation exercise, they put incredible demand on your hamstrings. According to research, you must give your muscles at least 48 hours to recover between workouts. It will result in better strength and muscle gains and reduce your risk of injury and overtraining. [3]
Who should do the GHD exercises?
The GHD variations explained in this article are great for CrossFitters, Strongman athletes, Olympic weightlifters, bodybuilders, and even hobbyist exercisers. Building a strong posterior chain help virtually everyone.
Wrapping Up
The GHD machine is a versatile training equipment that can help build a stronger and more muscular posterior chain. It can also help develop a robust midline, using exercises like the GHD sit-ups and oblique crunches.
Folks with access to a GHD machine at their gym should add the four GHD exercises explained in this article to their training regimen. Adjust the programming and training frequency to meet your objectives. So, what are you waiting for? Get working on those glutes and hammies. Best of luck!
References
Jonhagen S, Nemeth G, Eriksson E. Hamstring Injuries in Sprinters: The Role of Concentric and Eccentric Hamstring Muscle Strength and Flexibility. The American Journal of Sports Medicine. 1994;22(2):262-266. doi:10.1177/036354659402200218
Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
Monteiro ER, Vingren JL, Corrêa Neto VG, Neves EB, Steele J, Novaes JS. Effects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained Men. Int J Exerc Sci. 2019 Aug 1;12(4):932-940. PMID: 31523350; PMCID: PMC6719818.
Standing Forward Bend Uttanasana – Benefits, Common Mistakes, and Variations
Picking up where gym class left off, or where it left you hanging rather, and yes pun intended, the standing forward bend uttanasana (meaning intense or deliberate stretch) is how a toe touch/hamstring stretch should be. Operating from the hips, and keeping a level spinal, this inverted pose matches top and bottom energies, stretches every aspect of your posterior, decompresses the vertebrae, possibly improves brain function, and is a tension-relieving powerhouse.
In this guide, we want to go over the right way to do a forward fold so that you can progress naturally, and learn how to use props to increase your flexibility.
Muscles Involved During Forward Bend Uttanasana
Uttanasana Pose
You have many muscles that take part in a in a hip hinge movement like the forward bend and its variations. Here are brief descriptions of the groups.
Hamstrings – Forward bend variations ask a lot of the hamstrings muscles. Strategically located on the back of the thigh, where they flex the knee, and extend the hip, this three-headed muscle needs ample elasticity to fold you to the degree of uttanasana.
Hips – What could you do without functional hips? A whole lot of nothing! Crucial for all total body movements, supporting weight loads, and allowing us to hinge forward, these muscles consist of the glutes, flexors, extensors, and rotators.
Forward bends should be a hip hinge focused exercise, not a spine rounding movement.
Erector spinae – As you cannot without pliable hamstrings, neither can you hinge far enough forward if your trunk, and lower back muscles are stiff. The spinal muscles border the vertebrae and are what allow us bending actions like both parts of the forward bend.
Abdominals – An effective forward bend also involves good core control during the lowering and lifting phases of fold over techniques.
How To Do Forward Bend Uttanasana
Commonly taught to practicing beginners, the forward bend is a process that is individual, yet involves the same rules of movement patterns, like moving from the hips. Below is a breakdown of the individual steps involved in performing a forward bend uttanasana.
Steps
Begin in a basic standing or mountain pose with the feet hip width apart. You may use the yoga block and “pouring” technique demonstrated in the video example below.
Place your hands on your waist, then begin to tip your upper body forward while maintaining a straight back.
Hinge all the way forward, drawing the inner thighs back, and outstretch your arms toward the floor. From here, you can place your hands down on the floor, but only if you can maintain a neutral spine. If your back rounds, you can bend your knees to keep your torso straight, or stand a block on the floor and place your hands on top to shorten the range of motion.
Allow your head to relax down toward the floor.
Stay there for several deep breaths.
Notice how your hamstrings feel and be mindful to keep them more tensed or relaxed based on their flexibility.
Inhale, lift up into a neutral back by moving onto the fingertips, or bringing the hands to the shins.
Press down through the feet, raise the arms up, then exhale and relax your arms down by your sides. You’ve got it!
Tips
If you can’t complete the full pose, come halfway down, and focus on keeping your back straight. Give your hamstrings time to open up over time.
Utilize a yoga block to increase your range of motion, and use your legs to anchor yourself in a static stretch.
The “tipping the bowl” technique is a very helpful method to help master your hip hinge.
Benefits of Forward Bend Uttanasana
You wouldn’t think folding in half wouldn’t have any more benefits than making yourself more compact. But oh, there are plenty of worthwhile advantages of this yoga pose.
Formidable hamstrings
Among the muscle groups in the lower body, athletes, and highly active people especially, should be stretching their posterior thigh muscles. Highly prone to injuries, the hammies have a distinctive role in explosive, or heavy hitting activities, like sprints, jumping, and big weight lifts. These muscles decelerate, and undergo lots of
According to an article published to National Library of Medicine, hamstring injuries account for 37% of muscle traumas in professional sports injuries (1).
Stretching can maintain healthy muscle length, support, adequate joint range of movement, and help create proper muscle contractions.
Tension release
When you bend over, blood rushes to the head, and this can oftentimes cause a tingly sensation in combination with the neck being stretched. It’s a great feeling and a good way to loosen your tight upper body muscles. We tend to use these muscles a lot when we’re slouched over on our laptops, texting, or changing between bad sleeping positions.
Perfect the hip hinge
Learning how to hinge at the hips is paramount as it is a foundational, non negotiable technique for exercises in yoga, weight training, and sports. It protects the back and teaches safe spine positioning as to prevent injuries, but also for optimal force transfer, as the core muscles create a rigid torso.
Reduce mental stress and anxiety
Ideally, you perform your yoga routine in a safe, comfortable, and relaxing environment. Using this time to focus on strengthening your mind and body, and releasing built up tension will go very far in reducing mental stress and anxiety.
Proper breathing, and focus are two key habits everyone needs as it teaches you how to maintain self control and awareness. You’re understanding and feeling everything going on.
Common Mistakes During Forward Bend Uttanasana
It’s important that you understand the desired outcome of a pose in order to apply the proper techniques. For uttanasana, the hips, spine, and legs need to be moving in a way that will ensure optimal posture.
Rounding or flexing the spine
While it’s true the lower back and spinal muscles must engage in a forward bend, it’s not where the focus or movement should be. Instead, initiate and continue the forward fold by using the muscles of the hips. Keep the back straight, and if you notice rounding, bend the knees, , use a block, or avoid going any further.
Being too forceful with your stretching
Chances are if you’re serious about practicing yoga poses, you’re somewhat educated on safe stretching technique. But… we can never be too certain. Sometimes when you’re new to trying an exercise, you make mistakes without realizing it.
The forward fold isn’t a simple toe touch but a stance that requires a patient person. Feeling a little discomfort is normal, but you need to know the difference between acceptable and excessive. For example, if your lower back is feeling tight, you don’t want to force a lot more movement right away as it’s a delicate area.
Variations of Forward Bend Uttanasana
Now you’ll get to learn some of the forward bend variations that you can use to build up to a full forward fold, or advanced to a more challenging version.
Ardha uttanasana
If uttanasana seems to out of reach (pun definitely intended) for you, then the natural progression is a half forward bend, or ardha uttanasana. The goal is to come just halfway down, and get the hands to the floor far away from the feet even.
Here’s a quick tutorial with some great tips for this half fold variation.
Hands to feet pose pada hastasana
A higher level pose than uttanasana, in pada hastasana, the feet sit on the palms and the fingertips contact the wrists. You’ll probably look like a chimp in hands to feet, and you’ll need the flexibility of one too!
Steps
Start from standing with your feet a few inches apart from each other.
Inhale, raise both arms overhead.
Exhale, then slowly fold your upper body over until your head is upside down.
When you can, slide your palms under your feet so that your toes are touching your wrists. Flex the front thigh muscles, or the quadriceps.
If your flexibility allows, bend your body further toward your legs, bringing your head in between the legs, and focus your gaze between your lower legs.
Stay here and focus on 5-8 deep breaths.
Now slowly raise your head up, leaning your weight forward, and place your hands on the floor.
Inhale, and come back to the original standing position while keeping the arms raised overhead.
Exhale, then bring the arms down.
Pro tip: Bend the knees if you struggle to keep the legs fully straight.
Wide legged forward bend
In the wide legged forward bend you want to give yourself ideal distance to tip the crown of your head on the floor. Although, if you can’t it’s okay too. This pose challenges the inner thigh muscles that adduct the legs, and it isometrically strengthens the hips and pelvis.
Steps
From standing, spread your feet wide, roughly 4-5 feet apart from each other. Find a balance between wide stance, and maintaining stability.
Face your toes forward or slightly inward to activate the inner thighs and glutes, keep your legs straight and engaged, and shift your weight to your outer feet. Place your hands on your hips.
Now fold forward at the hips, and lower your torso until your upper body is roughly parallel to the floor. Make sure to keep your back straight. Then, slowly stand up straight.
Repeat step 4, but now stretch your arms down to the floor and touch it with your fingertips.
Walk your hands back until your fingers and toes are in line, and press your palms flat on the floor.
Lift your head up and gently stretch toward the sky.
Then drop your head and body down toward the floor, while bending your elbows. Try to relax your upper body.
Gently rest the crown of your head on the floor. Hold this position for a few seconds, trying not to exceed 10 seconds at first.
Now come up onto your fingers, walk your hands forward, and bring your hands on your hips, one at time, then slowly stand up in the starting position.
Spread leg forward fold
Performed on your backside, the spread leg forward fold is another wide legged stance posture. It presses the posterior legs and heels into the floor, creating a stable environment to focus on an intense hip hinge. If you can, remove the hands from the equation, and try to touch your chin on the ground for a crazy good torso stretch.
Steps
Sit on your mat, with your knees bent, feet on the floor, and arms resting on your legs.
Now straighten your legs out in front of you, then spread them wide.
Use your hands to gently adjust your glutes by pulling them out to ensure you’re able to maintain an upright posture and lengthened torso without restriction.
Flex your feet by pulling the toes back toward your ankle, and press the heels into the ground.
Then place your fingertips behind your butt on the floor, and pull the shoulder blades slightly toward each other, and down. Lift your chest up.
Hold this position and feel the stretch throughout your body.
If you’d like a more intense stretch, place your hands in front of you on the floor, then slowly walk your hands forward as much as you comfortably can.
Now allow your upper body to sink down toward the floor to further the stretch. Remember to maintain a lengthened back, not simply hunching over.
From here, if you do not have the flexibility to descend further, you can use a yoga bolster and/or stacked blankets for support.
Gently lie your head down, facing either side, and rest your elbows on the floor with your palms facing up.
Let your entire body relax and sink into the cushions, allowing your arms to also become heavy.
Bring awareness to your groin, feeling the wide position of your legs, while allowing your lower body to sink down into the floor.
Slowly breathe in and out.
Stay here for about 5 minutes.
To come out of the pose, turn your hands over onto your palms, then slowly sit up, walking your hands back toward you for support.
Before you finish the pose, and if you’re comfortable, from the sitting position, place the bolster/blankets on one leg, and lie your head down to that one side for 3-5 minutes. Repeat on the other side.
Wrapping Up
The standing forward bend uttanasana is a no frills pose, but one that sets a foundation for many postures. It’s a basic necessity, as you should be able to demonstrate hip hinge proficiency, core control, full body awareness, self control, and adequate flexibility. But you’ll want to take your time as you descend into intense forward fold variations, and use progression techniques such as a yoga block prop, your arms and legs, and even straps.
Hero Pose Virasana: Technique Tips, Common Mistakes, and Variations
The hero pose virasana is a basic sitting variation, suitable lotus pose alternative for meditative practice, and heck of a quad stretch, especially when you recline the posture in supta virasana. You’ve seen babies sit this way, so how hard could it be? Well, if you hardly stretch or sit in various legs crossed positions, it can be very painful or impossible. A lack of quad tissue flexibility, as well as in the ankles and feet, will be the first things you’ll notice when conforming to this pose.
But if you can’t get the hero pose on the first try, use the simple tricks and progressions in this guide. Then when you need something more challenging we have that too!
What Is Hero Pose Virasana?
While some poses are downright difficult and complex, the hero pose is a basic style of sitting on your butt with your knees on and floor and feet bent back next to the hips. That’s not to say it’s easy, because you cannot have the flexibility of a mummy and expect to sit right down in this pose. But it shouldn’t take long to master either.
Taken from its sangskrit definition, vira meaning “hero”, and asana meaning “posture” or “seat”, hero pose is usually combined with supta virasana, or the reclined (Facing up) variation that lengthens the stretch in the anterior thigh quadriceps muscles.
However, beginners may first need to put on the training wheels to condition their quads, shins, ankles, and feet for the full pose. In virasana, the weight of your body combined with full knee flexion and ankle extension can be painful, especially at first. But you can go at it gradually, using the techniques discussed in the tips and variations sections in this guide. From there, the hero pose can be used to transition in and out of other poses.
Muscles Involved In Hero Pose Virasana
The hero pose is more of a relaxed sitting position but there are some muscle strengthening benefits. Although the stretch in the quadriceps is the real advantage here.
Quadriceps
If you haven’t stretched your quads in ages, you’ll immediately know while getting down into the hero pose. While virasana is said to strengthen the legs and feet, we see it affecting the quads mostly. The hero pose places the front thigh in a stretched angle by closing the knees, and sitting between the feet.
Your quadriceps, while previously thought to have four muscles (hence “quad”) actually consists of five individual heads. These anterior upper leg muscles support knee extension, and hip flexion. They are major muscles in all athletic movements, while supporting posture and the walking process.
Now that you know the primary muscle in this pose, let’s go over the virasana technique.
How To Do Hero Pose Virasana
Few poses are as simple in terms of technique than virasana. It’s literally a sitting position that we’ve all done as a baby, and if a baby could do it well… there’s no excuse. You may need to work on other stretches before you can perform this pose though, because if you’re not bendy, it won’t be possible.
Below are the basic steps to performing hero pose, and you’ll also find a video demonstration with progressions.
Steps
Start by sitting on the your mat with your legs extended in front of you.
Bend your right leg and pull the heel into the right side of your buttock. Then do the same with your left leg. The toes should be pointing behind you, and the knees close together.
Place your hands palms up on your thighs, touching the pointer fingers and thumbs. Keep your spine tall, and elbows softly bent.
To leave virasana, place both hands on the left side and straighten the right leg in front of you. The bring the hands over to the right side, and straighten the left leg.
Check out the below video demonstration to see how virasana is done!
Read also: Half Moon Pose Ardha Chandrasana – Benefits, Common Mistakes, and Variations
Tips
If you cannot sit all the way down on the floor, place a cushion (bolster), yoga block, or rolled up towel under your butt. This decreases the degree of knee flexion, and hence the pain and discomfort commonly experienced during hero pose.
You can also wedge a cushion or bolster between your knees and under your shins, if more comfort is needed.
A little discomfort is normal an necessary when you’re trying to master a pose. However, extreme pain and discomfort are not.
Progress to the reclining supta for a deeper and more intense stretch.
The knees should be together as explained in the common mistakes section.
Benefits of Hero Pose Virasana
It looks so simple, how could a common sitting position be beneficial? There are some good reasons to practice this pose.
Great daily postural reminder
Many of us have bad posture, which can be due to tight, shortened muscles or the fact that we view our devices in non ergonomic positions that cause us to slump and move our heads forward.
Yoga practice is a good way to remind yourself to sit up straight, and use good posture. That’s because these poses require technique, and if we consciously know that, we’ll create an internal checklist to ensure we’re doing it correctly.
Having good posture makes us look more attractive, helps us to breathe better, have less fatigue, and prevent injuries, especially when weight training. So the more good posture practice, the better.
Alternative to lotus
For the same reason we sit in powerful positions like lotus pose, the hero pose is a good alternative sitting position for meditation. Virasana is not quite as challenging to master, and it can help to build your flexibility and leg strength to help you sit longer.
Stretches the lower body
An obvious benefit of hero pose is that some areas remain in a stretched positions such as the quads, ankles, feet, and also the knees. This is a just a good way to keep your muscles flexible and healthy, pain free in other poses and loose, which creates a healthy moving body and supports good posture.
Common Mistakes During Hero Pose Virasana
Such a simple exercise, how could you mess up the hero pose? There are some minor things you should avoid when practicing this technique.
Forcing the legs back/ not using props
Done incorrectly, you could bend or twist something the wrong way or put too much pressure on the knees and ankles. If you cannot do the hero pose safely, it’s better to place a cushion under your butt. This way you create more room for your joints to move safely.
It’s normal to experience a little discomfort in some poses, but there’s a difference between progression and poor strategy.
Pulling the knees apart
Part of proper hero pose technique is keeping the knees together to ensure you maximize the stretch in the legs, and proper and safe alignment of the joints. It may be tempting to pull the knees apart if if feels better, however, we do not recommend doing that. You should, instead use a bolster to prop yourself up and train the knees to be in the right alignment.
Dropping your posture
Another reason we highly recommend using a bolster or cushion if you cannot do hero pose yet, is that it will help you maintain good posture. This will develop a good habit for when you’re ready to do the unassisted version of hero pose.
Bad posture or hunching over is not good for the energy and strength of the pose, as you should be focusing on maintaining a tall, upright spine and strong core. Relax the shoulders, and keep the torso neutral.
Variations of Hero Pose Virasana
For the following variations, we’ll start you off with some easier techniques to help you get into position. Then when you’re very comfortable with virasana, you can aim higher and attempt the more challenging poses.
Hero pose with cushion
Virasana can be impossible for some people when just starting out. To help, you can place a yoga block or symmetrical cushion under your butt, and between your feet. This way, you don’t need as much knee flexion, and you can gradually improve flexibility in the muscles involved in hero pose.
Hero pose with feet crossed
Another progression, you can cross the top of one foot over the bottom of the other foot, and sit back on your feet. This will feel a bit easier if you struggle to get the feet next to your thighs.
Supta virasana
Also called the reclined hero pose, supta virasana is a supine position lying on your back. You should feel extra stretch in your quadriceps, and even more when the arms are extended overhead.
Steps
From virasana, place your palms on the floor behind your hips roughly shoulder width apart, with the fingers pointing forward.
Now slowly drop down onto your forearms, one arm at a time, keeping the elbows directly under the shoulders. Stay here for a few breaths.
If you’re able, lie on your back and straighten the arms next to your body.
For a more intense posture, simply reach the arms back overhead.
Stay there for a few moments, breathing in and out.
To come out, bring the arms forward, gently grab the heels, tuck your chin, and lift up onto your elbows. Then you can sit up in virasana.
If you’d like to counter this pose, you can fold forward, dropping face down on your thighs, while extending the arms back and rest them against the bottom of your feet.
Pro tip: As demonstrated in the primary video example provided in this guide, use the combination of a yoga block and bolster as a training technique for supta virasana.
Downward facing hero pose adho mukha virasana
You can also bend forward into a version of child’s pose, reaching the arms forward and dropping your head toward the floor yo accentuate the stretch in your thighs.
Steps
From virasana, reach your hands up toward the sky.
Then bend forward at the hips, and bring your palms to the floor. Breath in, exhale, and push your hands further forward.
To come out, walk your hands back until you’re sitting upright.
Watch at the 00:56 mark for a demonstration of adho mukha virasana.
Lotus pose
This is the pose famously known around the world and the most symbolic of meditative practice. It more advanced than the hero pose, hence why the latter is a viable substitute, although not perfectly easy or painless either.
Lotus requires more time and practice, and it can also be more risky for the knees if done carelessly. If you’d like to learn this foundational pose, check out our full lotus pose guide.
Steps
Note: Only attempt this pose if you have an advanced level of mobility in the hips, healthy knees, and prior yoga practice.
Start with your legs extended in front of you while seated on your mat.
Then, bend your right leg, and cradle it in your arms, gently swaying it from side to side.
Place the right foot into the left hip bone.
Now bend your left leg, then use your hands to pull your left foot over your right leg, and tuck it into the right side of your hip.
Let your knees drop to the mat, rest your hands palms up on your knees while touching the thumbs and pointer fingers together, and gently close your eyes. Focus on your breath and maintain a tall spine.
Reset your legs by extending them forward, then repeat the same steps but switch the position of your legs. For example, this time you’ll bend and cradle the left leg first. Then you’ll bring the right foot over the left leg to finish the lotus pose.
FAQs
Who should stay away from hero pose? We don’t recommend the hero pose for people with pre existing knee and ankle issues as virasana places a lot of pressure on these joints.
Wrapping Up
You don’t need to be a yoga genius or possess super powers to master the hero pose. It’s among foundational beginner poses that requires a little cooperation from your quads, and feet. The virasana technique is not so easy that anyone can do it, but this kneeling asana can be achieved via progressive methods, and a little tolerance to minor discomfort as your muscle tissues expand and you become more flexible.
Then you can reward yourself by sitting in this posture for relaxation sessions, and pushing for more advanced poses.
Half Moon Pose Ardha Chandrasana – Benefits, Common Mistakes, and Variations
The first thing that comes to mind in the half moon pose Ardha Chandrasana is being thrown off balance. And if you’re a beginner, intermediate yogi, or new to this technique, you’re stability and patience will definitely be challenged. But dust yourself off, focus, breathe, and bring yourself back into the pose, teaching yourself patience, and persistence in the process.
Being unilateral in nature, half moon pose shifts your weight onto one side, strengthening the standing leg, plus the hips, pelvis, and core, as it requires more overall muscular demand. But perhaps the greatest difficulty is maintaining the lateral cartwheel position in a plane of movement we rarely tap into.
But the half moon pose is a must-have technique in your posing regime, and we have some amazing technique tips and variations below.
Muscles Involved During Half Moon Yoga Pose
Balance may seem like its own thing, but that couldn’t be further from the truth. We need help from certain muscles to maintain the desired positions. The half moon is almost a full-body movement as it involves coordination and stability from several body parts.
Legs
Akin to a hip hinge movement like stiff legged deadlifts, the hamstrings (muscles on the rear on your thigh) stretch and load up, while the quadriceps (five headed anterior thigh muscles) keep the knee straight, and leg strong, and the calves root down to help posture and balance.
Glutes (medius)
You especially need strong glute medius muscles, which are one of the three muscles in your butt. That’s because these muscles, found in the lateral upper buttock, externally rotate the hip, and play an essential role in stabilizing the lower limbs and pelvis, which are highly activated in the half moon pose.
Core
You can see in half moon that the upper body leans forward at the hips. As a result, the muscles in your core have to take over to maintain the torso in proper position. These include the deeper and more superficial absominals that stabilize the spine, erectors that allow us to bend and stand up, and obliques that work during lateral motions and rotation.
How To Do Half Moon Pose Ardha Chandrasana
The half moon pose may appear easy enough so long as you have the flexibility. But there’s a lot more to it, and you may need to work on your technique before you can get it down pat!
Note: The following video demonstration is the simple, straightforward version of half moon pose. There are longer versions that involve more warming up, pre pose techniques, etc.
Steps
Come into a front forward leaning lunge with the right foot in front, pointing straight forward, and back foot turned outward to the left.
Reach the left arm behind you and grab the back of the left leg/hip.
Reach the right arm to the floor and lean onto your finger tips, with the hand directly under the shoulder.
Rise up onto the front leg, and lift the rear leg up parallel to the floor. The lifted foot should be pointed to the left with the feet flexed by pulling the toes up toward the shin.
Root down into the floor with the standing leg by pressing with the four corners of your feet, and extend the bottom leg.
While looking down at the floor, extend the top arm vertical with the fingers pointing straight up toward the sky.
Now you can adjust your gaze to the side or look up at the top hand to challenge your balance further.
You’ll then perform the same technique but on the opposite leg.
Tips
When you feel advanced enough, try the half moon pose without touching the ground.
The half moon pose is commonly performed as a transition from or into another similar standing balancing hip focused posture, like triangle pose, for example.
An effective trick to get your body into the right position is to perform half moon pose with the back side of your body against a wall. It gives you stability, keeps everything in line and tells you where you need to straighten up.
Use a yoga block to elevate your upper body and free up space through the hips as you learn the half moon pose. You can also use a chair if a yoga block is still too low.
The half moon pose is an open hip posture, therefore, your feet position is very importance. The lead foot should point straight forward toward the head, while the back foot needs to face out to the side.
This Exercise
Target muscle groups: Legs, glutes, hips, core
Type: Yoga
Equipment: Mat
Difficulty: Intermediate
Benefits of Half Moon Pose Ardha Chandrasana
Balance based exercises are so beneficial alone, but you there’s much more to the moon pose that make it worth including in your yoga routine.
Build foundational strength and functional ability
Half moon ardha chandrasana is a strong pose that requires a solid and rooted foundation in your feet, ankles, legs, and hips. You may be wobbly in the beginning, but as you become more coordinated and in tune with your body, you’ll create a more unshakeable base. This will carry over to your athletic activities, weight room lifts, maintaining good walking balance, and preventing falls, which increases as we age.
The unilateral (affecting one side at a time) nature of the half moon pose is a good test of left to right side balance, and you’ll get instant feedback, so that you can work on fixing any imbalances.
Keep your patience
Patience combined with persistence is the secret recipe for progress and long term results. An intermediate posture, half moon isn’t as easy as balancing on one foot. In fact, it looks something like a ballet or gymnastics technique. Not to mention, it’s a lateral facing posture which is harder. Many who attempt the half moon will struggle and it will take time and patience to get right.
Great for those who sit too long
In modern culture, sitting for 4+ hours straight is pretty standard, with desk and remote type jobs being the norm, and electronic devices taking up most of our time. Implementing a light yoga routine that forces us to counteract the constant sitting and lying positions of our legs and hips is a very good idea.
You probably won’t start with the half moon pose as a beginner, but it is something to work up to as an intermediate.
Common Mistakes When Performing Half Moon Pose Ardha Chandrasana
Below are some common mistakes and reasons why you shouldn’t make them.
Pivoting the standing foot inward
It may feel more comfortable to pivot or turn the standing foot inward. This happens for a few reasons, but they should be identified and fixed.
The first is that many feel it gives them a better sense of balance control. But this is a manifestation of either tight hips or lack of balance ability. But by doing this, you’re actually closing the hip joint, but we want to keep the standing leg externally rotated, to keep the hips open.
But that’s also where it’s useful to have a yoga block for balance, so that you can more easily keep the lead foot forward.
Letting the raised leg move behind the hip
Something else that often happens is that the top, lifted leg moves back behind the hips. From the half moon pose, take a peek at the top leg and see of you can see the feet. If not, you know to move them slightly forward in line with your hips. You can also use a wall to train keeping your leg in proper alignment.
Slumping forward
We could see this one being very common, where the person simply leans forward and slumps over, without actively engaging the upper body.
To easily fix this, push your hand into the floor or your block to straighten the arm, roll the shoulder back, and then do the same for the top arm, retracting the shoulder toward the middle back. That’s how you’ll achieve the nice straight line in the arms and shoulders.
Variations of Half Moon Pose Ardha Chandrasana
Whether you’re still trying to figure out the half moon pose, or are ready for a more challenging variation with a twist (pun intended), definitely give these poses a try.
Half moon against a wall
We briefly mentioned this variation in the tips section of this guide. And it really is one of the easiest ways to get immediate feedback on your technique, but it’s also like having training wheels.
The wall provides stability, and reinforces correct half moon posture, allowing you to feel any gaps that need to be filled. It’s especially helpful for keeping the shoulders back and retracted, and keeping the top leg over the hips, as the wall stops it from moving back.
Knee down half moon pose
Here’s one outside of the box… try the half moon on half a leg! Removing a lot of the stability requirements, you’ll be lower to the ground, with the bottom shin behind you for better support. Most people can do this pose, even if you’re a beginner. But it’s a perfect training technique to help you improve your alignment and strengthen your foundation.
Steps
Sit in a tall kneeling position on your knees in the center of the mat.
Dig the right knee firmly into the mat and point it outward toward the top of the mat while not moving the left knee.
Then place your right hand down on your right side, either flat on the palm or on the fingertips.
Shift your weight to the right hand and knee so your body is leaning sideways onto that side.
Now extend the left leg and place the inside of your foot or toes are on the mat.
Activate your core, then raise the left leg up, tensing the glutes and outer thigh. Flex the toes by pulling them up toward the shin.
Your entire body should now be facing sideways, with the hips fully open, and stacked.
Push into the floor with your right knee and foot, and keep the core and lifted leg strong.
The you can simply reach the top arm overhead in line with the bottom arm.
Switch sides and do it again.
Revolved moon pose (parivrtta ardha chandrasana)
While the half moon is an open hip variation, the revolved moon pose is closed hip. In fact, it’s more similar to the warrior III pose, so the feet and legs are facing the same direction, unlike half moon where the lead foot is forward and the top foot points sideways.
Revolved moon can be very difficult though, forcing the person to flatten the palm on the floor, and making it hard to get the legs in position, causing a sagging pelvis.
The best thing to do here is use a yoga block, and make sure it’s placed directly under the shoulder. This will allow you to create more space in the lower body so that it’s easier to lift the back leg, which is the biggest limitation in the revolved moon technique. You want to keep the hips as neutral as possible, otherwise, the lifted leg will be pulled down, and that’s not what you want.
Tips
The glutes play a strong role in keeping the lifted leg up and firm in position.
The twist should occur in the torso, not the hips.
While a variation, it’s best not to program revolved moon and half moon back to back.
Bound revolved half moon pose (baddha parivrtta ardha chandrasana)
If you want to get deeper in a similar pose, this is one good way to do it. It combines elements of warrior III pose which keeps the hips closed, then you bind one leg, and twist into the opposite side.
Steps
Stand at the top of the mat with your feet close together, hands on the hips, shoulders down, and chest upright.
Soften your right knee, and bend it slightly.
Hinge forward at the hips and lean your upper body forward. Lift the left leg up behind you with the toes pointed down to the floor.
Reach down with your left arm extended and place your hand on the floor under the left shoulder.
Then reach back with your right hand, bend your left leg and grab the left foot. Keep your hips neutral and facing down toward the floor. Do not allow your body to rotate at any point during the pose.
Lift the left knee up and drop the head lower.
Now slowly twist your upper body as far as you can to the right. From here, go as deep as you can feel you can safely.
To come out of the pose, let the left foot come down to the floor, and transition to sitting on the mat.
Make sure to do the same thing but with the legs in opposite positions.
Chapasana or sugar cane pose
It’s hard to imagine what this pose looks like but if you do it correctly, you’ll resemble a bowed out sugar cane. Chapasana is also a type of backbend although performed from a side facing position, or half moon pose.
Let’s check out how it’s done.
Steps
Come into the half moon pose.
Bend the top leg back, and grab the left foot with your left hand.
Now curl the lower butt in and under, push the tailbone forward, pull your head all the way back back, and open up the chest. Your body should be bent back in what looks like a sugar cane bow.
Release the leg, return the feet to the floor, and bring the hands down to the floor under the shoulders.
Repeat on the opposite side.
Pro tip: If you cannot easily reach back and grab the top foot, pull the top knee into the chest first, then grab the leg, and slide it up to the foot as shown in the video demonstration below.
Wrapping Up
Half moon pose ardha chandrasana is not an easy technique, but don’t get bent out of shape so easily (at least not until you’re ready for the sugar cane pose variation). You’ll need a pair of loose hamstrings, strong quads and glutes, hip mobility, good balance, and most importantly patience, to master this technique.
But what’s nice about half moon is there are many training wheel variations from using a wall to a yoga block and even a chair, or kneeling technique. Then, when you crave a new challenge, try a revolved half moon or bend yourself into a sugar cane!
Lotus Pose Padmasana Guide: Benefits, Common Mistakes, and Variations
Easily the most iconic meditation posture, recognized in film and TV, and part of rich ancient Asian tradition, just about everyone has tried some form or variation of lotus pose, whether making a joke out of it or genuine relaxation practice. But, laughing aside, most people would get a slice of humble pie after an honest attempt at the true lotus pose padmasana!
There are said to be many advantages of lotus pose like increasing flexibility, improving posture, easing menstrual symptoms, and migraines, mental relaxation, and awakening kundalini energy. But beneath the surface (pun surface) hides a beautiful representation of the lotus flower.
Let’s deep dive into the origins of padmasana, how it works, common mistakes to avoid, variations, and more.
What is The Lotus Pose?
We observe and practice for the benefits, but do we know about the history behind many classic poses, especially one as famous as the lotus pose? Padmasana, in Sanskrit, is derived from two parts, padma (meaning lotus), and sana (seat or throne meaning).
You may know of the lotus flower, or would recognize this sacred aquatic plant and powerful religious symbol from Buddhist and Hindu culture, where it’s commonly used as a pedestal for divine deities. But it makes more sense once you understand the angelic daily life cycle of a lotus. Deep rooted in mud, the lotus submerges in river water nightly, only to resurrect into a beautiful bloom the next morning. Hence its popular symbolic associations with rebirth and spiritual enlightenment.
But resilience is another word that comes to mind, considering the seemingly unfavorable environmental conditions, yet the strong will to revive each day, with each petal appearing as beautiful and strong as the day prior.
It’s no wonder the lotus is a foundational pose, that is believed to have many physical and mental benefits.
Anatomy of The Lotus Pose/Muscles Worked
(Proper) Lotus pose is a combination of sufficient hip flexion, external thigh rotation, and horizontal abduction. In other words, the thigh needs to be elevated high enough, with adequate outward rotation to safely and comfortably place the legs and feet in the lotus position.
Normally, the hips externally rotate about 60 degrees. In the lotus pose, more rotation is required. When mobility is less than what’s needed, people compensate by rotating and placing dangerous pressure on this knee joint.
So there needs to be a strong ability in the hips, with flexible quadriceps. This can be achieved with enough time, and consistency.
How To Do Lotus Pose (Ardha Padmasana)
Now we’ll get to the good stuff… find a yoga mat and go through a few practice steps before crossing over to the more advanced lotus pose variation. We’ll do this part in sections, starting with a basic legs crossed position, moving to a half lotus, and finally the lotus of all lotuses!
Below you’ll find written step-by-step instructions, with a video tutorial afterward. Also, check out the common mistakes section to avoid crucial technique dont’s.
Note: Before attempting lotus pose, ensure that you have sufficient lower body flexibility, healthy knees and ankles, and recent experience practicing similar techniques regularly. Padmasana is an intermediate to advanced posture, and bad technique can be costly for the knee joint.
It’s also important to note that there are slight variations of lotus pose, however, the general technique should remain the same for the safety of the joints.
Steps
Before attempting the full lotus pose, see if you can first perform the basic crossed legs and half lotus variations without pain or discomfort. If you can, then proceed to carefully try the full lotus, but only if you have sufficient hip mobility to comfortably slide your feet onto the hips without forcing or pulling the shins up.
Basic crossed legs posture
Start from seated on your mat with both legs straightened in front of you.
Then, come into a basic crossed legs pose, or sukhasana with your palms on your knees and eyes closed. Keep your spine tall.
Stay here then switch the position of your legs and repeat.
If you are comfortable in this position, you’re ready for the half lotus or Ardha padmasana. Straighten your legs in front of you and continue with step 4.
Half lotus
Grab the right leg, and cradle it in your arms close to your chest. Gently swing the leg from side to side which will help open up the hips before going full lotus.
From here, place your right heel on your left pelvic bone.
Sit in this pose with your hands on your knees and eyes closed for a few moments. Switch legs, bringing the opposite leg to the pelvis first. Do you feel okay to proceed with a more intense technique aka, full lotus? If so, you can proceed to the next steps.
Full lotus padmasana pose technique
Restart by extending your legs in front of you.
Then, bend your right leg, and cradle it in your arms, gently swaying it from side to side.
Place the right foot into the left hip bone.
Now bend your left leg, then use your hands to pull your left foot over your right leg, and tuck it into the right side of your hip.
Let your knees drop to the mat, rest your hands palms up on your knees while touching the thumbs and pointer fingers together, and gently close your eyes. Focus on your breath and maintain a tall spine.
Reset your legs by extending them forward, then repeat the same steps but switch the position of your legs. For example, this time you’ll bend and cradle the left leg first. Then you’ll bring the right foot over the left leg to finish the lotus pose.
Here’s another way to perform lotus pose that involves deeper preparation.
Tips
The full lotus is very challenging if you don’t have very good flexibility. Do not expect to get it in day, one week, one month, or in some cases, one year or more.
Remember the role of the two major joints involved in the lotus pose. The hips are capable of rotation while the knees only flex and extend. The knees are at greater risk of injury in this pose if improper form is used.
Close the knee joint by fully bending your leg so that the calf is flat against the hamstrings. This will help protect the knees by keeping it more stable, while ensuring only the hips rotate.
Gently scoop the heels from underneath and set them in position on the hips.
If your knees cannot naturally drop to the floor, do not force them down. Be patient and allow the tissue in your lower body to loosen up and stretch.
Never use jerky or rough movements when performing the lotus pose. Be very gentle and patient as you’re assisting your feet to the hips.
As gently as you came into the pose, should you while coming out of it too.
Benefits of Lotus Pose Padmasana
Let’s take a look at why an ancient, pre hatha yoga posture would still be relevant today. Of course, it’s also important to remember that lotus is a form of meditation, which has many science proven benefits in itself.
Stretch multiple points
In the lotus posture, many points receive a deep stretch from the muscles in your feet, to the ankles, knees, quadriceps muscles, hips, groin, and the torso, with good posture. Stretching increases flexibility, and hence elasticity in the muscles which helps with healthy joint movement, and prevents injuries (1).
Calm your thoughts
Some stress is healthy but when it becomes chronic, so often does our mental and physical suffering. Meditation, and redirecting our focus is a crucial part of reducing the harmful effects of negative associations, reducing emotional fluctuation, and we all need it in some form. Especially with the pressures of modern lifestyles and culture (2).
Helps reduce and prevent disease risk
To extend on the previous benefit, yoga and exercise has been shown to improve disease or health risk factors. Studies published by National Library of Medicine conclude that there’s no doubt yoga improves stress, anxiety, and depression, while being a suitable complementary medicine (3, 4). But the advantages are two fold, as mental techniques contribute to the physical and mental improvements (5).
Reinforce discipline to live a healthier, more aware lifestyle
It’s easy to become overwhelmed with distractions that should take us less time in our daily lives. Yoga practice can make us more mindful and help us to be more in tune with our thoughts, bodies, and decisions (6). And chances are, if you have the discipline to follow a routine, it will carry over into other things that will help you to become better all around.
Many fun and challenging variations
The exciting thing about the lotus pose is that it doesn’t stop there… in fact, for someone who cannot get into the pose, the progressions can be a rewarding journey in themselves. But then you have more advanced variations like the ones included later on in this guide. As you progress, it’s also normal to build more strength and mental fitness as well.
Common Mistakes During Lotus Pose
When it comes to exercise, some bad habits are easily fixable and not likely to cause harm. But when it comes to flexing your body in more difficult positions, you must be especially careful to do it right Here are some things you must avoid during lotus pose.
Forcing the leg and foot into position
A proper lotus pose is only possible with sufficient hip mobility and ignoring this fact is a crucial mistake. When movement in the thigh is limited during the lotus pose, two ways that people try to fix it is pulling the foot up or pushing the knee down. The problem here is the knees are not made for such a degree of external rotation beyond 40 degrees.
The hips are a ball and socket joint with greater movement capability, while the knee bends and straightens. Don’t mess that up!
Bad form causes shearing forces on the knee which can damage the meniscus (soft cartilage in the knee that act as shock absorbers, and help stabilize the knee joint) and ligaments.
Solution: Practice gradual techniques to free up tension in the hips, and improve movement in the horizontal plane. You should also focus on closing the knee joint, making it less vulnerable to potentially damaging forces.
Variations of Lotus Pose Padmasana
There are plenty of lotus pose variations to keep you busy, including the preparatory and more advanced postures. Here are some of the more popular alternatives to the lotus pose padmasana.
Reclining lotus pose (supta padmasana)
The opposite of your hidden lotus, supta padmasana is performed on your back. And most people will want to try this variation before covering up their pose.
Steps
Sit at the front of your mat in padmasana.
Place your hands on the mat behind your hips, then bend your elbows and gently drop down on your forearms like in a reverse plank. Sit in this position for a few moments to ensure you’re comfortable.
Then slowly walk your hands toward your knees, and lie flat on your back with your arms by your sides and palms on the floor.
Now reach your arms overhead, and rest the top of the forearms and knuckles on the ground, but keep your elbows slightly bent.
Relax here and consciously breathe in and out.
To come out, bring your arms back down by your sides with the palms next to your hips. Tuck your chin into your chest, lift back up onto your forearms, then sit up in padmasana.
Now change your legs position and repeat.
Hidden lotus pose (gupta padmasana)
Try this concealed lotus pose variation that’ll force your hips to stay opened up. Many people also learn that changing the position of the same position suits them better. In this case, a prone position may enhance how the stretch feels in your entire back.
Steps
Begin in padmasana pose at the back end of your yoga mat.
Then place your hands on the mat and use your arms to lift up onto your knees. Walk your hands forward until your palms are directly under your shoulders like in a push-up on your knees position.
Now walk your hands forward and gently lower your chest, stomach, and hips to the floor. Then reach your arms overhead and rest your palms on the floor. Try to consciously press your pelvis down into the mat.
Stay here for a few conscious, relaxed breaths.
To leave the pose, bend your arms and place your palms on the floor next to your chest like the bottom of a push-up.
Push yourself up, then walk your hands back, and gently return to the sitting padmasana.
Now do it again but change the position of your legs.
Tip: You can also place your hands behind your back as shown in the video example.
Fish pose with lotus legs
If done correctly, the fish pose will give you an amazing stretch through the upper body and neck, while offering potential benefits of inversion (hanging your head upside down) like improved blood flow to the brain, and enhanced cognitive functioning. But the basic fish pose doesn’t stretch out the hips and groin like adding a lotus pose.
Steps
Start on your back with your body fully lengthened.
Bring your legs into lotus, then drop them to the floor.
Now lift your chest, arch your back, tilt your head back, and gently rest the top of your head on the floor. You can grab onto your hips as shown in the video example below.
Reverse the process by lying flat, raising your knees up, taking your feet off the hips one at a time, and straightening your legs out in front of you.
Lay there for a moment, then bring the legs back into lotus, switching legs this time, and repeat the previous steps.
Check out our full write up on fish pose matsyasana.
Floating lotus pose (Utplutih)
If you have good upper body strength, then you should absolutely try the floating variation. What it will do over the other variations is activate your chest, shoulders, and triceps, while calling on your core to produce more strength and stability. But there are mental benefits too, as you’ll have to trust yourself, have confidence in your abilities, and develop patience.
Note: Utplutih is a more advanced pose, and it can be very challenging. The video provided below shows a few progressions before attempting the full lotus pose. You can also find some technique tips following the written instructions.
Steps
Start in the sitting lotus position on your mat, with an upright posture.
Squeeze and activate your legs and flex your feet for better control.
Then straighten your arms and place your hands on the mat beside your upper thighs. Spread your fingers out, and feel where you will be most balanced. Emphasize pressing with the thumbs and pointer fingers.
Activate your delts, and the prominent muscles of your lateral torso like the lats and serratus anterior.
Now round your back slightly, then draw your abdomen in and up.
Inhale, then lift your body up off the ground. Press your hands down into the floor, maintain a solid position, look down at the tip of your nose, and take 10 big breaths.
Exhale, and slowly lower your butt to the floor in padmasana.
You can then swap the position of your legs and repeat the pose.
Tips
Mental focus is just as important here. Remain calm, breathe, take your time, and feel connected to the pose.
Remember most of this pose is a result of your core muscle engagement.
If the utplutih is too advanced for you, cross your legs normally (not lotus), and practice the floating pose while keeping your feet in contact with the floor, akin to an assisted version.
The half lotus pose, keeping only one foot on the floor, is another progression before the full floating variation.
FAQs
When is lotus pose best avoided? We do not recommend lotus pose for people with knee and ankle injuries or issues, or who are pregnant.
Can beginners try the lotus pose? It depends on your level of flexibility. Lotus pose is a more advanced posture that requires a great degree of hip mobility. Most beginners should start with a basic crossed leg sitting position, then progress to a half lotus, and finally the full lotus.
Wrapping Up
Through adversity and resilience sprouts a beautiful result, of which the lotus plant exemplifies that authenticity. Both a symbol and physical manifestation of grounding, expansion, death, re-emergence, resilience and beauty, so too is what the lotus pose represents.
While a more advanced position, you’ll also learn patience and persistence, but don’t forget to also enjoy the process as you learn one of the most foundational poses.
Resources
Amin DJ, Goodman M. The effects of selected asanas in Iyengar yoga on flexibility: pilot study. J Bodyw Mov Ther. 2014 Jul;18(3):399-404. doi: 10.1016/j.jbmt.2013.11.008. Epub 2013 Nov 8. PMID: 25042310.
Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011 Jul;4(2):49-54. doi: 10.4103/0973-6131.85485. PMID: 22022122; PMCID: PMC3193654.
Shohani M, Badfar G, Nasirkandy MP, Kaikhavani S, Rahmati S, Modmeli Y, Soleymani A, Azami M. The Effect of Yoga on Stress, Anxiety, and Depression in Women. Int J Prev Med. 2018 Feb 21;9:21. doi: 10.4103/ijpvm.IJPVM_242_16. PMID: 29541436; PMCID: PMC5843960.
Bridges L, Sharma M. The Efficacy of Yoga as a Form of Treatment for Depression. J Evid Based Complementary Altern Med. 2017 Oct;22(4):1017-1028. doi: 10.1177/2156587217715927. Epub 2017 Jun 30. PMID: 28664775; PMCID: PMC5871291.
Goldsby TL, Goldsby ME, McWalters M, Mills PJ. Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study. J Evid Based Complementary Altern Med. 2017 Jul;22(3):401-406. doi: 10.1177/2156587216668109. Epub 2016 Sep 30. PMID: 27694559; PMCID: PMC5871151.
Yoga – benefits beyond the mat. Harvard Health. (2021, September 8).
Wide Legged Forward Bend Prasarita Padottanasana – Muscles Worked, Benefits, Common Mistakes, and Variations
One of yoga’s many fold poses, the sangskrit name prasarita padottanasana describes five elements of the wide legged forward bend:
“Prasarita” – Spread
“Pada” – Foot/leg
“Ut” – Intense
“Tan” – To stretch
“Asana” – Pose
Putting the sequence into action, the yogi takes a wide, straddle stance which requires foot and thigh strength, hip flexibility, and core strength. Moving up the chain, the hips hinge the upper body forward, until the torso is inverted or folded over, and the head is upside down.
Wide legged forward fold is a common yoga pose, and it benefits everything from the feet (strengthening), to the head (increased blood flow to the brain which may yield some benefits).
In this guide, we detail how to perform this pose, with a short video demonstration, tips, common mistakes to avoid, and some arm variations.
Muscles Worked During Wide Legged Forward Bend
While wide legged forward bend isn’t working muscles to increase their strength and size (primarily although you may get a little of that), you can expect a phenomenal stretch, and to recruit muscles in a way they’re not usually.
Hamstrings
The most obvious muscles stretched during a forward bend are the hamstrings. On the back part of your upper leg strung between the hips and thighs, most ham stretches involve hinging the hips forward, to really lengthen the three sections of fibers that make up this muscle group.
Your hamstrings are athletic muscles, that can help us to perform explosive movements, acting as a rubber band being stretched, and released. They’re also key to the gait or walking cycle.
Glutes
Butt muscles that form a large portion of the hips, you have a large maximus, smaller medius, and smallest minimus muscle in your backside. Maximus is the largest, strongest, and most notable, creating most of what is your hips size and shape. Consequently, the role of maximus is controlling movements at the hip such as extension, and external rotation of the thigh.
Abdominal core muscles
You may not realize it, but when you hinge forward at the hips, and stand back up after the wide legged forward bend, your core muscles have to step into decelerate the descent, and extend the spine, respectively. It’s your deeper core muscles, transverse abdominis that stabilize the spine, while the erector spinae muscles by the spine, stand you up from a bent over position.
How To Do Wide Legged Forward Bend
Considered a beginner yoga pose, for many who attempt it for the first time, there’s nothing beginner about it. But the key is having the right setup, being patient, listening to your body, and keeping at it.
Before you thrust yourself into the wide legged forward bend, we recommend checking out the short video demonstration below, and using the written instructions below for reference and tips.
Steps
Note: The first four steps are to prepare your body for the full movement.
Choose a surface where your feet will not slide.
From a standing position, spread your feet apart into a wide stance, creating roughly 4-5 feet of space in between. You want a wide stance but not so wide that you lose stability and balance.
Point your toes forward or slightly inward to activate the inner thighs and glutes, keep your legs straight and engaged, and focus your weight on your outer feet. Place your hands on your hips.
Now hinge forward at the hips, and lower your torso until your upper body is roughly parallel to the floor. Make sure to keep your back straight. Then, slowly stand up straight.
Repeat step 4, but now stretch your arms down to the floor and touch it with your fingertips.
Walk your hands back until your fingers and toes are in line, and press your palms flat on the floor.
Lift your head up and gently stretch toward the sky.
Then drop your head and body down toward the floor, while bending your elbows. Try to relax your upper body.
Gently rest the crown of your head on the floor. Hold this position for a few seconds, trying not to exceed 10 seconds at first.
Now come up onto your fingers, walk your hands forward, and bring your hands on your hips, one at time, then slowly stand up in the starting position.
Tips
Make sure to perform this pose on an appropriate, non-slip surface, such as a yoga mat. Do not try it using socks on a slick floor, as it’s very difficult, and is not good for the groin, and knees.
If you’re not ready to rest your head on the floor in the full wide legged forward bend pose, then simply use your arms to keep your head up, and practice being in this position.
If your head touches the floor too easily, narrow your stance a little.
You can bend your knees slightly if you have tight hamstrings.
Do not try to rush the process. The body usually takes time to open up so that you can move into deeper positions.
You can also use yoga blocks under your hands to help decrease the range of motion, if you can’t reach the floor just yet, or if its uncomfortable.
This Exercise
Target Muscle Group: Hamstrings, glutes, core
Type: Yoga
Mechanics: Isolation
Equipment: Yoga mat
Difficulty: Intermediate
Benefits of Wide Legged Forward Bend
There are the most obvious and then there are some of the not so obvious benefits of folding yoga poses. Let’s see what they are…
Target your thigh and adductor muscles
One of the poses that involves a forward hip hinge, wide legged forward bend favors a hamstrings and adductors stretch. If you play sports or are regularly involved in resistance training or other activities, it’ll benefit you to keep these muscles loose and active. You’ll also help prevent injuries, and the hamstrings are so important for mobility.
Stretch the neck, back and shoulders too!
We hold lots of tension in our necks, shoulders, and backs, especially being slumped over in front of our devices for most hours of the day. Stretching is helping to reduce the long term negative effects of muscle tightness from prolonged inactivity.
Potential benefits of inverted position
It’s important to note that evidence for the potential benefits of inversion training are not conclusive.
However, hanging upside down does create changes in blood flow which may enhance circulation to the brain. Many believe this can enhance cognitive performance. Inversion type training does decompress the spine though, which is said to create more space between the vertebra, allowing better disk hydration and hence greater spine mobility and reduced risk of injury.
The advantages may extend further though, reaching as deep as the lymphatic system, possibly helping to drain the body of toxins. This process is said to only be able to occur via the movement of muscles, and breathing.
Build patience and mental fortitude
One of the most valuable tools in life is patience. The rewarding things require patience, and mental grit. Wide legged forward bend isn’t just picking up a dumbbell and doing a barbell curl, or sitting down in a squat or performing a push-up.
It requires a bit of many things to be able to maintain a wide stance, bend forward, and set your head on the floor. And for many, it won’t be possible the first few attempts.
Common Mistakes During Wide Legged Forward Bend
Here are some common mistakes that may make for a frustrating or painful experience attempting the wide legged forward bend.
Not spreading your feet wide enough
While it is called the forward fold, most people are not contortionists and will need to spread their feet wide enough to reach their head to the ground. Two to three and even four foot of distance between your feet won’t cut it for most. It’s perfectly normal to have a very wide stance, that way you can decrease the distance your head needs to travel.
But… if you’re just starting out, you could assume a narrower stance, and it’s fine if the head cannot yet touch the floor. Give your hips time to open up and then you can get lower and lower.
Forcing yourself into the pose
Forcing the body to do something is hardly ever recommended. In this case, you can pull tight muscles, or increase risk of injuries in the future.
A common and wise piece of yoga advice is to take it slow, and allow your body to open up when it’s ready. That’s why you’ll typically see professionals perform warmup steps before attempting the full pose. With that said, this pose requires decent flexibility.
Variations of Wide Legged Forward Bend
While the basic wide legged forward bend is a phenomenal practice to get into, here are some fun variations to try and challenge yourself while getting additional benefits.
Wide legged forward bend with hands behind your back
It’ll require more balance, and core control, but it’s just one progression that’ll prove you’re ready for something more challenging. Most people should be able to easily reach behind their body and interlock their fingers. It’ll give you a sweet stretch in the delts too!
Steps
Get into a wide stance as explained in the original instructions.
Bring your arms behind your body and interlock your fingers with the palms facing each other.
Slowly drop your torso under control, and then gently rest your head on the floor. If you cannot yet, place an object such as a yoga block between your feet to rest your head on and reduce the range of motion.
Grabbing your toes
For this variation, you’ll grab your big toes with your pointer fingers on each side as you’re dropping into the folded position resting on your head.
Steps
In your straddle stance, hinge forward at the hips, and hook your pointer fingers over and around your big toes.
Keep your elbows bent, pointed up, and try to squeeze your shoulders blades together. Hold this position for the desired time.
With rotation
Like wringing out a wet rag, including a twist in the forward bend will stretch out your oblique muscles that help us to rotate, and bend laterally. It’s also a good technique to help maintain coordination and mobility in the upper body.
Steps
From a bent over position, extend one arm toward the floor and place your palm flat directly in the center between your feet.
Now rotate your torso in the opposite direction of your arm, and reach the free arm straight up toward the sky with the fingers straight.
Now bring the top arm down and switch positions with the other arm, placing your arm in the exact same spot. Then reach up in the opposite direction with the free arm. Repeat for 3-5 repetitions.
Holding the opposite leg
Challenge flexible endurance and stretch your torso by gripping the opposite leg and holding for a static count.
Steps
From the forward fold position, grab your right ankle with your left hand, and bend the right arm behind your lower back. Breathe in, and then breath out as you release and change sides.
Now grab the left ankle with the right hand, and place your left arm behind your back. Hold, and repeat by alternating sides.
Seated forward bend pose
Otherwise called Paschimottanasana, the seated forward fold pose trains a similar technique but with the inversion.
Steps
Sit on the floor with your legs stretched out in front of you. Sit up tall, and pull your toes in toward you.
Inhale, and reach both arms overhead, then exhale and bend forward at the hips.
Reach toward your toes. Stop where you’re able too. If you’re flexible enough, grab one wrist with the other hand and your arms in front of the bottom of your feet.
If you’re flexibility allows, lie face down on your your shins.
Unlock your grip, and with both arms extended past your feet, inhale and sit up to the original position.
Exhale and lower the arms.
That’s the seated forward bend yoga pose.
Here’s a progression technique that you can do if you cannot perform the full pose yet. Use a strap of some type to wrap around the balls of your feet, and slowly try to stretch forward, grabbing the straps closer to your feet as you reach forward.
Wrapping Up
While yoga should incorporate various elements of mental and physical fitness, the wide legged forward bend is a swift and much needed change up from your usual exercises. Combining inversion, stretch, and strength, it’s a pose you should hang-up for the next day and bring it out because of the range of benefits it offers.
How to Do a Tree Pose (Vrksasana): Muscles Worked, Benefits, and Variations
Tree pose, also known as Vrksasana is a body posture reminiscent of a healthy, tall, and resilient tree. Rooted down by the feet, and supported by the pelvis and core muscles, this yoga technique combines balance, coordination, flexibility, pelvic stability, core strength, and upper body mobility. But you’re also reaping the rewards of increased focus, and concentration while opening the hips, lengthening the spine, and strengthening the legs and feet.
For such a simple pose, Vrksasana sure carries along lots of advantages, and there are lots of reasons to do it daily. In this guide, we want to walk you through a proper tree pose while discussing the advantages, drawbacks, commonly performed mistakes and more.
Muscles Worked
While the tree pose is NOT a “muscle-building exercise”, it is a body and mind-building pose that will help keep your muscles loose, flexible, and functional as they move the joints. Learn about the muscles targeted with this technique.
Legs
Powerful and resilient, the legs represent the trunk while the feet are the roots that ground you in the tree pose. The weight bearing leg takes on more of the load than normal, while the glutes, hips and pelvis help to stabilize the trunk and act as support for the remaining steps.
Core
Strong core muscles support an upright posture and open diaphragm, which translates to healthier breathing, and hence better focus, and energy.
Shoulders
Lifted shoulders also help open the chest and back area to release tension, and promote posing stamina.
How To Do The Tree Pose (Vrksasana)
If you have the flexibility, and experience, the tree pose may be easy for you. But for everyone else, it will take some practice. While this technique appears to be simple and easy, well, try it and see if that’s true. You may be very surprised at how difficult it can be.
That’s why we created this step by step guide with video demonstrations, tips, and how to fix common mistakes. The key is to be patient, don’t rush, and make sure your body is aligned, tall, and balanced, while engaging the necessary muscles.
Steps
Stand tall with your feet together.
Slowly lift one knee up to roughly belly button height, then grab the front of the knee with both hands to keep the leg up.
From here, root down through all four corners of your standing foot, and align your pelvis and core to find your balance. Keep your pelvis straight and in line with your body, and low back lengthened.
Then grab the ankle of your lifted leg with the same-side hand, and rotate your thigh outward to open the hips.
Now flex your foot by lifting the toes up, then bring the sole of your foot as high as you can on the standing-leg inner thigh with your toes facing down.
Press your foot into the squishy part of your thigh and pull your thigh into the foot to keep it in place and avoid it sliding down the leg.
Here you can bring your hands together by your heart, or extend your arms overhead. Hold for 30-60 seconds.
Take your foot off the inner thigh, bring the knee to waist height, then place it back on the floor.
You can then switch legs, pulling the opposite foot to your inner thigh, and repeat the movement.
Check the short tree pose video demonstration below.
If you have 12 minutes for a more in-depth tutorial that shows all the technique tips and tricks, we highly recommend watching the following video.
Tips
Before you start the pose, spread your toes and bring awareness to your feet. After all, the feet are the roots and you want to feel a strong base before beginning.
Before you lift the leg and foot into position on your inner thigh, ease yourself into it by first lifting one heel off the ground with the toes still on the ground.
Remember to keep the pelvis tucked in and aligned with your torso. Do not let your buck curl up and arch the lower back.
Gently push yourself into the correct position if the pelvis shifts back or to the side when the foot is pressed into the inner thigh.
Use a wall or place your foot on the lower leg, rather than the top of the inner thigh for support, if you have trouble balancing.
It’s important to root your feet and stand tall in maintaining good balance.
Keep in mind, everyone may not have the same exact form during the tree pose.
If you want more of a challenge, try closing your eyes or looking up at the ceiling to train your balance.
Benefits of Tree Pose Vrksasana
There may not appear to be so many benefits of the tree pose, but we can assure you that there are many worthwhile. Here are the unique benefits of this exercise.
A functional test of balance, coordination and concentration
Challenging indeed, but consequently beneficial, tree pose tests and grows your balance, positional awareness, and concentration. Seldom do basic exercises have you stand on one leg to complete an exercise. Tree pose involved various elements, making you more functional and coordinated.
It’s so beneficial for the aging population who incur injuries from balance issues, in addition to the sports crowd.
One sided
The tree pose is asymmetrical in nature, with the left and right sides performing a different function. This develops proprioception (physical awareness of the body and coordination), unilateral function (training one side at a time), and trains us to perform as humans.
Tree Pose
Posture pose
The tree pose can challenge you to maintain good posture, by standing upright, and consciously focusing on being a tall tree! Today we slouch more than ever, looking down at our devices, and this technique gently helps to reinforce and focus on good body position.
Stretches the full body
We don’t do stretches like this often enough. Lifting the foot and placing it against the inner thigh opens the hips and stretches the groin area, while you’ll also feel it in the quads, and hamstrings via knee and hip flexion. Move up the torso, raise the arms overhead, and the upper chest and latissimus dorsi fibers lengthen, as well as the shoulders and arms.
Keeps you flexible
It takes practice to stretch the groin area if you lack the flexibility to pull your heel into the upper inner thigh region. As school kids, the butterfly stretch hit this area but most of us never did it again. Tree pose is a great way to bring it back into your routine!
Activates the core muscles
Balancing on one leg will naturally recruit your core muscles to do more to stabilize your body. It’s a nice routine for anyone, and especially elderly individuals who need a light, functional activity to help maintain their coordination and stability.
A pelvis exercise
Your pelvis is bones that connect the trunk and legs near the hips. When you stand on one leg, the pelvis is called upon for extra duty where it supports the weight of the upper body, and maintains stability there to keep you in proper posture. From there, you can comfortably perform the moving parts of the pose such as raising the arms overhead.
Builds patience
We live in a very instant world where we can get an immediate dopamine rush without having to wait like we did in the old days. This has caused us to become less patient, more anxious, irritated and yeah you get the point. The tree pose, and yoga, in general, is a form of meditative exercise that can help calm our nerves, reduce anxiety, and teach us that patience creates worthwhile rewards.
Drawbacks of Tree Pose
Take a look at this pose in motion, and it’s easy to see the potential drawbacks. But don’t mistake drawbacks with negatives as practice will change them into positives.
You’ll need some darn good balance!
There’s no way around it, you must have exceptional balance to the do the tree pose. However, we’d assume most people practicing this pose are capable of standing on one leg. But if you’re doing it for the first time and hardly test your balance, it will be difficult.
The good news is that a wall or chair can be used as a progression to a non-supported variation of tree pose.
But you should also take your time with the tree pose, and practice easing yourself onto one leg, and establishing your balance.
Can be frustrating to learn
For beginners especially, it can sometimes be frustrating when you can’t quite nail a pose. Balance, groin flexibility, and are the big annoyances during tree pose.
Common Mistakes While Performing The Tree Pose
While there’s no cookie cutter technique, there are general form cues and recommendations to ensure you stay injury free, maximize the muscles involved, and enjoy the process. Here are some things to avoid.
You can actually place your foot on the lower leg below the knee, if above the knee is too difficult yet. However, we do not recommend placing your foot directly on your knee, which will put unnecessary pressure on this joint. The knee is to meant to bend to the side, but rather back.
Not using the weight bearing/standing leg
If you’re doing nothing with the standing leg, you’re doing the tree pose wrong. You need the counter pressure from the standing weight bearing leg not only to keep the foot from sliding down, but to keep your body straight, which will allow you to have a tall posture and maintain your balance.
Clenching your toes
It’s normal to want to dig your toes into the mat to maintain your balance. But it’s more accurate to relax the toes, so that you can tense the quads and pull them up, to lift the hips in the proper position. Then you’ll have a more efficient tree pose.
Rotating the knees and hips to the side
When the foot is pressed into the upper thigh, there may be a tendency for some people to swing the bent leg and rotate the body. Focus on keeping your body facing one direction and don’t deviate or turn your body. The only thing that should be moving is your arms, whatever you decide to do with them during the pose.
Wandering eyes
Your eyes are also important for maintaining your balance during the tree pose. If you’re looking around, you’ll probably have a difficult time standing on one leg, much less doing anything else. Try to fix your gaze on a spot on the wall and keep it there.
Variations of Tree Pose Vrksasana
A base to other variations, tree pose is a fundamental pose that opens up the door to these similar, but individually unique exercises.
Tree pose with a block
Some people need to ease themselves into a pose, and using a block is a great idea. You can use it to inch your way higher up the leg, while having something to hold your foot up and in position. It will also allow you to focus on engaging the leg muscles and working that flexibility before you go full on tree pose. When you can move beyond this beginner technique, place your foot on the lower leg below the knee.
Steps
Stand tall with your feet roughly hip width apart.
Place a block long ways between your feet.
Find your balance on one leg by rooting down into the four points of your foot.
Bend the other foot and lift your knee up, then place the ball and toes of that foot on the top of the block. Keep your heel close to the ankle bone of the weight bearing leg.
Now focus on keeping your body squared up, with the hips straight, and body nice and tall.
Lift the foot off the block for a few seconds and try to find how you’ll gain balance on the standing leg. Do it a few more times.
Now, switch your legs and repeat.
Windy tree
As the name implies, a windy tree blows the branches from side to side. This can actually challenge your core muscles, stretch your midsection, improve total body stability, balance, focus, and your mind.
Steps
Find your tree pose stance, then raise your arms in the air in the form of a V.
Wave your arms from side to side while rotating your body from left to right.
If you thought tree pose was challenging, bring your feet a little higher on your hips, and try to do the same thing. You’ll also stretch out your abductor muscles on the outer thigh if performed correctly.
Steps
From a standing position, bend your left leg, pull the left foot up, and hold it across the top of your right thigh in the hip crease. Flare your toes and flex your foot. You can hold your foot in place, or let go and try to keep it there.
Stay in this position and try to feel out the movement, and get accustomed to holding your feet there, or bring your arms to a prayer position or raise them overhead.
Arms reaching to sky
There’s nothing like leaning forward and reaching your arms toward the sky to throw off your balance, or rather, force you to maintain it. Try the tree pose with this additional step.
Steps
Get into tree pose stance with one foot pressed into the opposite thigh.
Hinge forward at the hips, rotate your torso toward the bent leg, and lean forward.
Extend the top arm toward the sky, and use the bottom arm to stabilize yourself.
Toe stand pose
You need to be a vrksasana master to get deep down in this sitting pose, and support your entire weight on your toes, while crossing one foot over the opposite thigh. It requires an extreme degree of focus or you can easily be thrown off course.
Steps
Start from a full tree pose with one foot pressed into the opposite inner thigh.
Next grab your foot and pull it into your hip crease. Flare your toes and flex your foot.
Now hinge at the hips, bend your upper body down, extend your arms toward the floor, and slowly drop down on your hands.
Then walk your hands forward, rise up onto the toes of the standing leg, then bend the standing leg and slowly drop your butt down to within a few inches from the floor.
Keep your hands on the floor for support, and instead of sitting all your weight on your calf muscle, focus on pushing into the ground with your toes and lifting yourself up.
Wrapping Up
Balance, coordination, positional awareness, and every functional foundation are vital abilities that we need, yet often fail to maintain. Planting yourself in the tree pose on a weekly basis will help counteract aging’s effects on our balance, while keeping our groins and hips healthier, reinforcing good posture, and easing our minds from the stressful modern culture. Then when you’re ready for something more advanced, you can step into more complex variations that will challenge your body, mind, and spirit on higher levels.
How to Do Garland Pose (Malasana) in Yoga: Muscles Involved, How-To, Benefits, and Variations
A squatting asana, garland pose malasana is a true test of lower body strength, flexibility, joint mobility, and mental grit. You probably sat this way as a toddler, and you’ll see this sitting variation a lot in less developed countries. But most, unless squats are a part of your workout routine, never get down that low to test your joints and isometric leg strength and stamina. There are loads of benefits in this position, from stretching the groin to loosening the hips, building isometric leg strength, and keying in on some meditation.
The garland pose malasana is one we recommend doing daily because of its widespread advantages for the human body. Check out our full guide to a basic yoga pose and see which variations we like too!
Muscles Worked During Garland Pose Malasana
Garland pose is a decent lower body and core strengthening activity that also engages the back, and scapular region. Let’s talk about the muscles involved and what they contribute to our movement.
Quadriceps
If you want big quadriceps or quads muscles, you typically squat, right? Well, you’re squatting down in the garland pose and holding this position which activates the quads isometrically.
A five-headed muscle with the discovery of an additional head more recently in the anterior thigh area, your quadriceps cross the hip bone and extend down through the knee. Hence, these muscles assist in straightening the leg at the knee, and bending the hips when you drop down into a squat.
Hamstrings
The rear-facing thigh muscles opposite the quads, your hamstrings do just the opposite which is to bend the knee and straighten the hips (like when you stand up from a squat).
Calves
The calves are postural support muscles that point the toes down. In the squat, they also help support the weight load, also stretching out in the process. The calf muscles – gastrocnemius and soleus – also form the achilles tendon at the back of the leg, connecting the calf to the heelbone.
Rectus abdominis and obliques
Every squat will call upon your abdominal core muscles that when tensed, help stiffen the spine, so that you have a solid bridge to direct energy and force production efficiently.
How To Do The Garland Pose – Malasana
While anyone could plop down into what looks like a Garland pose without much thought, you’d be missing the most beneficial components. This section will detail the proper malasana technique with step by step instructions, tips, and a video demonstration.
This Exercise:
Target Muscle Group: Quads, glutes, hips, calves, rectus abdominis
Type: Yoga
Mechanics: Compound
Equipment: Yoga blocks (Optional)
Difficulty: Intermediate
Steps
Stand with your feet slightly wider than the shoulders, and point your toes slightly outward.
Bring your hands together in front of your chest like you’re saying a prayer (anjali mudra), then bend your hips and knees and descend into a deep squat, dropping your butt down lower than your knees.
Tuck your elbows on the insides of your inner thighs near the knees. Try to keep your posture upright, head up, and back neutral. Fix your gaze on one spot in front of you, to help maintain your balance.
Simultaneously push your elbows out against your inner thighs, and pull your thighs into your elbows. Keep your shoulders relaxed.
Hold this position for at least ten seconds if possible.
Tips
If you cannot yet get into a garland pose, sit on stacked foam blocks or something that’s easily measurable, and as you progress, take one block out from under you until you don’t need them for assistance.
If your heels cannot touch the floor, don’t force them. Instead, place a mat or blankets under your heels if it’s more comfortable.
Try to relax the scapula and avoid letting the head sinking into the shoulders.
Pretend to pull your glutes and neck in opposite directions to keep a tall and lengthened spine.
Wait several hours after eating a mean and feeling satiety before attempting the garland pose.
Benefits of Garland Pose Malasana
Compared to the average stretching routine, Garland pose malasana goes much deeper and encourages a longer duration to reap the benefits. Here’s why you need this pose and similar variations to improve your quality of life, and move as you should.
Stretches out uncommon areas
For many, a light chest, shoulder and standing thigh stretch is about the extent of their stretching routine. Yoga based techniques such as garland pose malasana and so many others give us a reason to reach those less stretched areas, which we really need.
Watch the garland pose, or try it out and try to determine where’s being stretched. If you do it properly, you should feel lengthening in the achilles tendon, groin, lower back, and spine.
These days we tend to sit a lot, and work from our desks which tightens the muscles we use during a squat. It’s good to keep these muscles loose, healthy, and functional especially as we get older.
Challenge your balance, stability and mobility
It’s not just the core, but to sit in this pose you need to activate the feet and legs to assist in stabilizing yourself in this seated stance. Most people are not used to ever sitting in a deep squat, which requires lower body strength, flexibility, and joint mobility. Garland root chakra, feeling a sense of safety and security.
Strengthen the pelvic floor
The pelvis floor can include the glutes, and sexual muscles. These are the muscles that control the flow of urine. Performing exercises like Garland pose helps strengthen this area which could support incontinence issues. It could also make intimacy better.
May support healthy digestion and improve constipation
It’s believed that this pose can improve the digestion system and even improve constipation issues. Posture and breath can have a big impact on your digestive system, if you’ve ever experienced the different between sitting and lying after eating.
Common Mistakes While Performing Garland Pose
Dropping down into a deep squat and holding is not easy for beginners. Common mistakes are forcing yourself all the way down and compromising good technique and your achilles tendon. Instead use some blocks to sit on or something low enough like a blanket. Don’t force it if you can’t do it. Take it in steps and try to progress over weeks. You don’t want the hips to be above the knee, lifting the heel up.
Another common mistake is only focusing on the squat component. Even during a squat, you don’t just dump your weight on your legs. It’s a combined effort from the legs, core, and upper body. With the Garland pose, you also want to focus on pulling the crown of the head up, lengthening the spine.
Lastly, two other form mishaps are rounding the spine, or hunching over, and tucking the tailbone. Maintain a neutral torso, as you would during a normal squat. In this technique, you want to focus on good posture.
Variations of Garland Pose Malasana
You can spin the garland (no pun intended) pose many different ways, and we’ve included some of the best versions of this sitting pose below.
Seated on a block
Blocks are an excellent progression tool for many yoga poses, and akin to training wheels on a bicycle. Assisted movements are very useful because they can help ease you into a technique by reinforcing proper form, strengthening the involved muscles, and helping with balance.
Grab a yoga block, stand it on the tall end, and slowly sit on the top end.
Garland pose with heels lifted
You’ll get off to a wobbly start for sure, but we like this heels raised version that loads the calf muscles, and will knock you off your toes, forcing you to concentrate on your balance.
Here’s a raw demonstration of this pose.
Malasana seated on your heels (Inner thigh stretch)
While similar to the previous variation, the one main difference is that you’re actually sitting on your heels and calves. It looks painful, and unless you’re fit enough to do it, you probably won’t be able to. But you’ll get a massive quad stretch, build your feet muscles, and benefit from everything mentioned in that section in this guide.
Steps
From the garland pose posture, stand up on your toes and move your feet close together under your butt, so that you’re sitting on your heels and calves with the toes pointed out. Spread your knees wide apart so they’re facing the same direction as your toes. Sit up nice and tall, and hold for ten seconds.
Malasana seated knees pointed forward
From the previous variation, simply bring your legs in toward each other so they’re pointing straight forward. The thighs should be parallel. Keep standing on your toes and perform a ten count.
Garland pose with forward lean
To target feet flexibility, from the standard Garland pose with your feet flat on the floor, lean your body forward, with your arms supporting you, and count from one to ten.
Garland pose hands up
Rely totally on your legs and core without the comfort of holding your arms in front of your chest for balance. Get down in the Garland pose and reach your arms overhead to see how this variation differentiates from the others.
Garland pose with a twist
You can add a basic twist, or go a lot further with more involved variations.
Half squat
One way to enhance the garland pose is to use similar isometric movements. You’ll toughen up your quads, hamstrings, and glutes, and condition them to support you in the deep seated position. But it’s also a squat variation, that helps reinforce proper squat mechanics, which is needed to get down in the yoga pose.
You can do it assisted by standing back against a wall, sliding down it until your knees are bent at a 90-degree angle. Or you can hold onto a counter, stall bars, power rack or any stable object.
Wrapping Up
Christmas season or not (Although we don’t quite know the correlation), the garland pose is a wakeup favorite that fires up the body on all cylinders. Appearing simple, this yogi squat isn’t easy for beginners, but can be easily progressed with assisted variations and other leg strengthening exercises. We need a lot more of these exercises through the various life stages, as these simple yet effective yoga poses train us to handle life’s challenges.
A resilient mind, powerful legs, a beastly core, and healthier hips, are just some of the many benefits you can explore in the garland pose, and you should introduce more advanced variations for more.
Calves Stretch Guide: How-To, Calves Anatomy, Benefits, and Variations
Whether you like it or not, stretching is part of the body’s necessary maintenance routine. It alleviates stress, keeps our muscles and surrounding tissues healthy, prevents avoidable injuries, and allows us to move every day, even in our older years. Tight muscles are a problem, and today we want to focus on the calves stretch. These rear-facing lower leg muscles are both key performance and postural muscles that take a lot of abuse. Or not, for the average couch potato. Doesn’t matter, both are good candidates for regular stretching.
This guide demonstrates the very best calf stretches to improve your range of motion, alleviate and prevent common foot problems, and stop injuries due to high-intensity activities.
Muscles Involved During Calves Stretch
Let’s talk about what makes up these smaller leg muscles, and how they work.
Calves
Slapped on the posterior lower leg and threaded through the knee and ankle joints, the calf muscle fibers are divided into two heads – gastrocnemius, and soleus. The former is the larger, more visible, and also the stronger calf, while the soleus is a longer, and flatter muscle underneath the gastrocnemius.
The gastrocnemius and soleus fuse together at the lower leg to form what’s known as the achilles tendon, which connects the calves to the heel.
What do the calves do for us?
When you flex a muscle, it’s performing the function in which it was designed. For the calves, that is plantarflexion of the foot and ankle. We do this when pressing the gas pedal in a car, or when standing on our tiptoes to reach something above us.
Consequently, calves are heavily involved in physical performance, contributing to explosive movements like running and jumping. Calves, especially the soleus, is important for helping us to stand upright.
And because the calves are so active, we need to give them adequate stretching to keep them mobile, flexible, and strong enough to endure what we put them through.
How To Do The Calves Stretch
A calf stretch done wrong can be less forgiving than stretches for other muscle groups. That’s because the ankle and foot area, while strong, can easily be overstressed. So we’re going to show you a basic calf stretch from a step, but also consider the variations offered too.
Before stretching any muscle, it’s best to warm up with light intensity technique to drive blood in the area, and make it more pliable. Otherwise, stretching a cold muscle could cause harm. A few minutes of running in place, or a brisk walk are sufficient, according to the American Academy of Orthopedic Surgeons.
Note: We only recommend this stretch for people with healthy ankles, and feet, and good balance, and coordination. Jumping straight into a deep calf stretch using your body weight, with incorrect form, can stress everything from the achilles tendon, to the ankle, and even the fascia tissue in your feet.
Also, make sure to use a stable, safe object to do calves stretches, like a staircase, doorstep, cement platform, bench, etc.
Steps
Step up on a raised platform with both legs. You can hold onto an object for balance, and to have better control over the stretch and prevent injuries.
Now slide either foot back until the heel is hanging off the edge of the step, and keep the other, non-working foot where it is, flat on the platform.
Keeping the rear leg straight, slowly drop the heel down a few inches, while bending the front leg. You should feel a nice stretch in the calf of the back leg.
Hold for about 10-20 seconds, reset, and do it again a few more times.
Here’s a quick video example of the calves stretch from a platform.
Tips
Don’t lean your full weight onto the calf being stretched. The goal is to drop the heel, and use your body to control the resistance, only applying enough force to stretch the calves without feeling strain in the joints and foot.
You can use a thick book or yoga block, which will allow your heel to touch the floor, and reduce the force applied to your ankles and feet.
As you can see from the video example, keeping the non-working foot on the platform, rather stretching both calves at the same time allows you more control over how much force is applied to the stretch. Reducing your body weight load, and preventing overstressing the ankles and feet.
This Exercise:
Target Muscle Group: Gastrocnemius, soleus
Type: Stretch
Mechanics: Isolation
Equipment: Step
Difficulty: Beginner
Benefits of Calves Stretch
Stretching is something we should all be doing, and while the calves may be ignored compared to other muscles, they’re just as, if not more important because they bear our weight. Let’s discuss the benefits of stretching your calves frequently.
Keep performing
As explained in the muscles involved during calves stretch section, your calves are performance muscles. Sprinting, running long distances, and lifting heavy on your feet punishes the calves too. But calves also assist in the gait or walking cycle, and support standing posture. So keeping them healthy, functional, and able to fully contract is key to longevity, and staving off injuries because physical performance is very demanding on the lower body.
Speaking of injuries…
Prevent injuries
Tight calf muscles are most commonly caused by overuse or lots of physical activity. Although underuse, improper warmup, and other causes exist. But overuse without proper maintenance can run you into injuries from tightness that affects lower body function. So if you’re someone who runs and plays sports you should be stretching the calves regularly.
Not to mention, you may benefit from increased blood flow to a muscle, which could reduce muscle soreness. But it could also be what helps improve certain foot conditions…
Possibly improve common foot and lower leg issues
When you stretch the calves, you’re also stretching the foot. This is said to be one thing you can do to improve common foot conditions such as plantar fasciitis (affects the thick tissue connecting heel bone to toes causing pain and discomfort).
Another common stiff area in need of being stretched is the achilles tendon, especially when someone develops achilles tendinitis. This tendon is formed by the two calf muscles and helps connect to the heel bone. It’s also the largest tendon in the human body. Recruited during walking, running, jumping, etc, achilles tendon experiences a lot of wear. Tight calves can also affect the achilles tendon.
The American Academy of Orthopaedic Surgeons recommends calf stretches to help alleviate minor achilles tendon issues.
Common Mistakes When Performing Calves Stretch
Bad calves stretch technique is dangerous and it can sideline you for a while, or cause ongoing issues in the ankle and foot. Follow these tips to help keep those problems in the rearview mirror.
Placing all your weight into the stretch
Unlike a calf raise exercise, you don’t actually want all your weight on the foot and ankle. In fact, this will force the calf muscles to contract in order to resist your body weight load. And it’s a lot of stress on the ankles and feet. It’s better to stretch one calf at a time, so you can use the stationary, non-working foot to help control the depth of stretch in the working calf. This is a much safer, and healthier way to stretch the calves.
Rushing the stretch
Due to the nature of a calves stretch, it’s not one you want to rush through, although the variation can make a big difference too. But we’re talking about the variation from a step or platform where the heel hangs off the edge and your weight is on the ankles, creating unequal force distribution.
Many people notice the same discomfort and pain when they do weighted calf raises too heavy, and too quickly. Drop the ankle, feel a little stretch, and don’t overdo it.
Being unbalanced
You don’t want to be unstable while doing calf stretches as the lack of control can be dangerous for the joints. It’s better to hold onto something for support if you cannot maintain balance without it.
Variations of The Calves Stretch
All calves stretch variations can be useful, and you may prefer one over the other. But we also included the following calves stretches that are unique in their own way, and, are top notch!
Runners stretch
Commonly called the runner’s stretch for obvious reasons, it’s a good technique for most people. It offers a solid, stable stretch with equal weight balance, and you can have more control, pushing as little or hard during the stretch.
Steps
Find a wall or similar, and place your palms against it, spaced roughly shoulder width apart, and elbows slightly bent. Stand with your feet far enough back, about 12 inches or so from the wall.
Now slide one foot back about 6-12 inches behind the other in a split stance, and keep both feet flat on the ground. Keep your toes pointed straight forward towards the wall.
Now push into the wall, and feel the stretch on the calf of the rear foot. Keep the front leg bent and the rear leg mostly extended.
Hold for 10-20 seconds, rest a few seconds, and do it two more times.
Switch your foot position, bringing the rear foot forward, and sliding the other one back. Repeat.
Pro tip: Bend both knees together to emphasize the stretch in your soleus calf muscle, which also benefits the achilles tendon.
Calf stretch on a slant board
A good choice for those with plantar fascitis, and other common foot issues, stretching the calf on a slant board creates equal weight distribution, it’s more stable, and allows you to better control the intensity of the stretch.
Steps
Step your heel at the base of the slant board and lie your foot flat against it with the toes pointing forward.
Move the other foot forward to increase the stretch in your calf.
Hold for 10-20 seconds, relax, and repeat a few more times, then switch legs.
Calf stretch sitting down with legs extended
If you want to stretch your calves with less resistance, in a more relaxed position, you can sit on the floor with legs extended, and use a belt, leash, or resistance band to pull against your toes, and stretch the calves.
Make sure to relax your ankle, and pull for a few seconds at a time. Lean into the stretch to include your hamstrings too.
Calf foam rolls
One way that you probably didn’t expect to loosen up the calves is using a foam roller. You’ll create healthier fascia, and calf muscles.
Steps
Sit on the floor and lay a foam roller where your legs will be. Extend both legs and rest your calves on the foam roller.
Now place your hands on the floor, and use your arms to lift your butt off the ground.
Use your arms to move your body forward and back, rolling the roller up and down your calves.
Roll for about a minute, rest, and do it again for another minute.
Pro tip: For a more intense calf massage, cross one leg over the other and repeat steps above.
FAQs
How many sets should I do? There’s no sure answer to this. It really depends on how much time you have, how many times per day you stretch a muscle, how long you’ve been stretching, and the length of each set or number of seconds you hold a stretch.
If stretching once a day, two-three sets x 20-30 second stretches should be plenty.
But you could also do more sets and shorter stretch durations. Find what works best for you, but try not to overdo it.
What is the most convenient calf stretch?Out of the many variations, we’d say the runner’s stretch is the simplest and most convenient. You don’t need any aids or tools, and it is safe on the joints and more supported with the feet flat on the ground, not stressing the ankles and feet.
Wrapping Up
It’s as simple as that. Warm up with a brisk walk, then get to stretching, or stretch your calves after your physical activities. You’ll ensure that your calves, ankles and feet stay up to health. Plus, calves stretching requires a very small time commitment, and no equipment (for some variations).
Just be sure to go slow, don’t force anything, and be consistent. These are key to effective stretching, and avoiding worse problems due to bad technique.
This guide is a detailed resource that explains and demonstrates proper calves stretching, with tips that you don’t want to skip over.