Right after you finish leg day or a long run or a strong standing yoga series, you probably crave a solid lower body stretch.
The lower body is literally overflowing with muscles that support and mobilize it (and allow us to move about effortlessly in our everyday lives), so itβs challenging to target all of them when you stretch. But there are a few key muscles that tend to fatigue quicker than others and that really feel nice to relax and release with a soothing stretch.
βUse These 8 Yoga Poses for a Rewarding Lower Body Stretchβ
While no props are absolutely essential to practice these poses, if youβre feeling extra tight, you may wish to grab a pillow or blanket to sit on top of to give you a little bit more mobility when you stretch.
β1. Bound Angle Pose (Baddha Konasana)β
This classic yoga posture gently stretches the adductors of the hip (or the inner thigh muscles).
βTo practice:
Find a comfortable seated position and sit up tall through your spine
Draw the soles of your feet together and open your knees out wide
Slide your heels as close to or as far away from your pelvis as youβd like
Option to keep your back body lifted or option to fold forward over your legs
You can choose to keep an elongated spine as you fold or to round your back and release your chin to your chestβchoose the option that feels best in this moment
Hold for a few long, deep breaths before slowly releasing out
β2. Head-to-Knee Pose (Janu Sirsasana)β
Another classic yoga pose, this posture is perfect for a lower body stretch because it simultaneously releases your hips, hamstrings, calves, and lower back.
βTo practice:
Start in a comfortable seated position with your legs stretched forward in front of you
Bend your right knee and plant your foot onto the floor
Open your hip as you release your knee toward the right and draw the sole of your right foot into your inner left thigh
Option to keep your back body lifted or to fold your torso forward over your left leg
Again, you can choose to lengthen or round your spineΒ
Hold for a few long, deep breaths and then slowly release and switch sides
This posture offers a great lower body stretch to your quadriceps and hip flexors.
βTo practice:
Start seated with your legs extended forward in front of you
Bend your left knee and plant your foot onto the mat
Lean your weight toward the right so that you can lift your left foot off the floor and catch hold of your ankle with your left hand
Bend your left knee deeply and slide the top of your left foot down next to your outer left hip and point your knee forward toward the bottom of your mat
Option to stay as you are or option to take your hands behind you and lean your weight backward
Option to lower your forearms down to the floor behind you as you lift up through your chest
Hold for a few long, deep breaths and then slowly release and switch sides
β5. Reclining Figure-4 (Supta Kapotasana)β
This reclining version of pigeon pose gently releases your outer hip and glutes.
βTo practice:
Come to lie down on your back
Bend your knees and plant your feet on the floor
Lift your right leg and cross your right ankle over your left knee in a figure-4 shape
Option to stay as you are or option to float your left foot off the floor and interlace your fingers behind your right thigh
Gently hug your legs in toward your chest as you simultaneously press your right knee away from your body
Hold for a few long, deep breaths and then switch sides
β6. Half Happy Baby (Ardha Ananda Balasana)β
This pose creates a soft release into your hip flexors, outer hip, and potentially hamstrings.
βTo practice:
Start lying down on your back with your knees bent and your feet flat on the floor
Draw your right knee in toward your chest
Flex your right ankle and reach the sole of your foot toward the sky while keeping your knee bent deeply
Catch hold of your right leg with your right hand (either hold behind your right knee or hold your right foot)
Gently draw your right knee out toward the right (in the direction of your armpit) and softly draw down against your leg with your right hand
Counter this by reaching the back of your pelvis toward the floor
Option to reach and extend out through your left leg while keeping your left hip grounded to the mat
Hold for a few long, deep breaths and then switch sides
β7. Reclining Hand-to-Big Toe Pose (Supta Padangusthasana)β
This classic pose is a great lower body stretch for the hamstrings, calves, and hip flexors.
βTo practice:
Start lying on your back with your knees bent and your feet flat on the floor
Draw your right knee in toward your chest and interlace your fingers behind your right thigh
Kick your right foot toward the sky and straighten your right leg as much as your comfortably can
Option to slide your hands up the back of your leg to hold wherever it feels comfortable
Option to stretch your left left forward to the bottom of your mat as you gently scissor your legs apart from each other
Hold for a few long, deep breaths and then slowly switch sides
This supine twist is a great stretch for your outer hips, quadriceps, and lower back.
βTo practice:
Start lying on your back
Bend your knees and plant your feet on the floor
Lift your right leg and cross your right ankle over your left knee in a figure-4 shape
Open your arms out into a T shape in line with your shoulders
Keep the same shape in your legs and slowly release both of your knees over to your left so that your right foot stomps down into the ground and your right knee points to the ceiling
Ground both of your shoulders to the floor and turn your head in any direction that feels good for your neck
Hold for a few long, deep breaths and then slowly release and switch sides
βYoga Is the Perfect Tool for a Lower Body Stretchβ
These postures just graze the surface of how many wonderful yoga poses there are to effectively stretch your lower body.
So the next time youβre craving a good lower body stretch, give these eight poses a try and notice the difference you will likely feel immediately.
