PNF: Double Quadriceps Stretch

Beginner I
(4 Reviews)
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Tight hip flexors - the quadricep muscles in particular - can limit the movement of your pelvis, preventing it from tilting back. Because the backward tilt of the pelvis is important in a backbend, this is a great stretch if you are looking to deepen your backbends or help you move into one more safely.


  • Block


  • Flexibility
  • Legs and Feet
  • Lower Back


  • PNF
  • Yoga for Athletes
  • Yoga for Runners
  • Yoga for Back Care
David Procyshyn
September 22, 2020

Hello! To answer both questions:
- the pain in the right knee can be due to a number of things. Most importantly, you don't want to stay in the pose when you feel the pain, which you are likely already aware of. Ideally, you find a way to stretch the quadricep without the pain. You could do that by lying on your side, grabbing the top foot and moving the leg into the same stretch, slowly, to avoid the pain.
- for a substitute to the this pose, you could do what I suggested above. For yoga blocks, check out our review article on the best eco-friendly yoga blocks:

September 20, 2020

Hi. I seem not being able to get in to this pose, I have a pain in the right knee which surprised me very much, i was not aware i have any knee problems and I've never had it in any other poses before or after. Any idea why that might be and what should I do to work on it?
I've tried to use a block, but that pain appears every time my right thigh goes on the left from my right shin

May 16, 2020

Hi. This pose is not "available" to me. Can you recommend a substitute pose or modifications? Also, where can I purchase the type of block used in this class? Thank you!