How to Do King Arthur's Pose in Yoga at the Wall

King Arthur’s Pose is not considered a classic yoga pose but it does provide an excellent way to radically stretch the front of the thigh (quadriceps), the inner groin and also stretch the ankle. The pose is done against the wall so that one begins kneeling on the knees in front of the wall, facing away from it. Keep one foot flat on the floor, knee bent, and move the other foot so that the top of the foot is pressed against the wall and that same knee is on the floor. This pose could serve as a preparation for Eka Pada Kapotanasana, where the back leg is bent and the foot is touching the head.

Things You'll Need

• Yoga Mat

Instructions

1. Lie flat and keep the left heel pressing into the floor. Bend the right knee onto the belly, holding it with both hands in Eka Pada Apanasana. Flex both feet and maintain the natural curves in your low back and neck. Remain for five to eight breaths. Release the foot and repeat to the second side.

2. Lie flat with knees bent, feet off of the floor. Tuck one hand under each foot and allow the legs to fold over your hands in modified Happy Baby Pose. Rotate the feet away from each other several times and back the other way to create flexibility in the ankle joints. Rest.

3. Release your hands and place one hand on each knee and turn the knees away from each other, rotating the legs in the hip joints several times and reverse the direction, several times more. Now you are creating a range of movement in the larger hip joints.

4. Roll off to the right and come up onto hands and knees in Table Pose. Place your palms flat on your mat, shoulder's width distance apart. Your knees are hip's width distance apart. If your knees are sensitive, place a towel underneath to cushion them.

5. Lift the right foot and bring it forward, placing it flat on the floor, and bring both hands to the top of the right thigh. You are in a modified lunge. Make sure the right knee is tracking directly over your ankle.

6. Place your right hand to the floor to the right of you as you lift the left foot and draw the left heel towards the left buttock. Hold the left foot with the left hand. Remain for five to eight breaths. Repeat to the second side. Rest.

7. Move your mat to the wall for King Arthur’s Pose. Facing away from the wall, kneel on your knees and step your left foot forward so that the left knee is directly over the left ankle. Carefully lift your right foot and place the top of the foot against the wall behind you.

8. Place both hands on the top of the left thigh and lift the chest up being careful not to sink into the hips. Carefully press the top of the right foot against the wall. You should feel an intense stretch at the top of right thigh and inner right groin. Remain for five to eight breaths and slowly release the pose. Repeat to the second side. Rest by sitting in a comfortable, cross-legged seated position.

Tips & Warnings

• Do not do this pose if you have neck, low back, ankle, hip, or knee joint injuries or sensitivities. Do not do this pose if you are pregnant.