Low Lunge with Quad Stretch

Start in Low Lunge (Anjaneyasana) with your right foot forward and left knee on the floor. Ensure your right knee is stacked over your right ankle.

Place your left hand on the floor or a block to the inside of your right foot for support.

Bend your back (left) knee, bringing your left heel towards your left glute.

Reach back with your right hand to grasp your left foot or ankle (either inner or outer edge).

Gently draw your left heel closer to your glute to deepen the quadriceps stretch. Keep your core engaged.

Option: Rotate your chest open to the right, looking over your right shoulder.

Hold, breathing into the stretch. Avoid any pain in the back knee. To exit, carefully release your left foot, lower it back to the floor, return hands to frame the front foot, and step back. Repeat on the other side.

Use a yoga strap looped around the back foot if you cannot reach it with your hand.

Keep the supporting hand on a block for more height and stability.

Focus on the quad stretch without adding a deep twist initially.

Place extra padding under the back knee.