How to Do a Quad Stretch for Advanced Yoga Backbending

Video Transcript

"Hi! My name is Leta Koontz. I'm a yoga instructor at Schoolhouse Yoga located in Pittsburgh, Pennsylvania. I'm speaking to you on behalf of Expert Village. Come onto our knees and our shines, but this time we're going to sit back between our heels. If this is uncomfortable for you, you can take a block or book and put that under your hips. If you can, go ahead and bring your heels right at your hips. All toe nails are turning down to the floor. Keep the navel drawn in and you can just stay here. If this is a little too intense on your knees, go ahead and prompt your hips up or you can bring your heels underneath you. If your knees are feeling okay here and you feel you're ready for a little bit more of a stretch in the quadriceps, you can start to walk your hands down. You can bring your elbows to the floor. Lift up, pull our belly in, tuck our tail bone down. You can stay here for a few breaths, you left the hips up and drop the head back. If it's comfortable for you, you can come into the full reclining position. Bring your chest to the floor. The navel is drawing in, tail bone is tucking under. When you're ready to come out the pose, just press your hands and elbows into the floor and come back up to seated. "