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4 Effective Yoga Poses For Tight Quads.


Everyone gets stress and strain in different parts of their body. But when you get pressure on the quadriceps, it can be a difficult situation for you. Therefore athletes, trekkers, cycling enthusiasts, runners prefer to do yoga exercises to relieve tight quads.

What are the quads?

A quadriceps is a group of four large muscles which form the front of the thigh, from the top of the thigh bone (femur) to the kneecap (patella). These four muscles are the vastus medialis, vastus lateralis, vastus intermedius and rectus femoris.

The quads expand or straighten the knee, bend the hip and also pull the torso and thigh close to each other.

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What makes the quads get tight?

Activities like trekking, snowboarding, mountain biking, skiing and surfing heavily put pressure on the quads. If you don’t practice power yoga exercises, these muscles can become tight. The muscles can also get tighter if you sit for many hours in the office or during traveling.

Impact of tight quads on your performance

Tight quads decrease your work efficiency, stamina, speed, power, and swiftness. Due to tight quads, you feel pain in lower back and knee.

Necessity of yoga

Yoga exercises help in releasing tight quads by strengthening the glutes and opening the hips. But before practicing power yoga poses you need to consult your doctor for safety purposes.

1. Natrajasana (Lying-down Body Twist )

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Lie straight facing upwards and stretch your arms out in line with the shoulders.Bend your knees and bring the feet close to the hips.Bring the knees to one side by keeping one thigh on the other. At that time turn your head to the opposite side of the knees and look at the palm.Try to touch the shoulder blades to the ground. As the body is twisted, one of the shoulder blades gets elevated off the ground.Now experience the elongation in the thighs, groin, stomach, arms, neck, and back staying in this pose.Stay in this pose for few minutes, then slowly bring the head to the center, and straighten the whole body.Then do this on the other side.

2. Dhanurasana (bow pose)


In this power yoga, the shape of the body looks like a bow.Lie on your stomach facing down. Keep your feet at a distance of hip-width and your arms at the side of your body. Now raise your feet by folding your knees, and try to hold the ankles by taking the hands backward.Inhale, raise your chest off the ground and try to lift the legs up.Keep attention on your breath.Your body is now looking like a bow.Does this pose for 15 -20 seconds, breathe out and release the ankles.

3. Ustrasana (Camel Pose)


In Ustrasana you have to do back-bending. As you want to relieve tight quads, you can change it according to your necessity. To bring some changes in this yoga exercise, you can put your hands on the lower back or you can use two blocks instead of placing on the heels.Kneel on the mat by maintaining your knees in line with the shoulders.Keep your hands on the hips and face the soles of your feet to the ceiling.Breathe in; turn your tail-bone towards the pubis by pulling it from the navel.Now your body bends and then you try to put your palms on your feet till the arms are straight.Do it carefully without straining your neck but try to keep it in a neutral position.Take 4 to 5 breathes in this pose and then return to the normal position.

4. Veerabhadrasana (How to do Warrior Pose)


Veerabhadrasana is one of the most graceful yoga exercises which helps in releasing tight quads.Stand straight with keeping your legs 3-4 feet wide apart.Move your right foot out by 90 degrees and left foot in by 15 degrees.Raise both the arms up to shoulder height and make them parallel to the ground.Take a deep breath and bend your right knee without overshooting the ankle.Now face to the right and slowly push your pelvis down. Stay in this position like a warrior.Breathe in and come to the normal position and repeat this yoga in the other side.

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