Quads - the word immediately relates to Arnold Schwarzenegger or Usain Bolt. This could be because one tends to associate quad stretches and exercises with body-building or athletics. But the truth is that we all need to exercise our quads to keep them supple.
Quadriceps or quads are a group of four muscles located in the front of the thigh. The thigh bone (femur) is the longest and strongest bone in the body. It roughly accounts for a quarter of your height. These muscles are critical for walking, running, jumping and squatting. Hence, whether your job is sedentary or physical, it is mandatory to exercise and stretch your quads.
Though they have an important role to play to keep you mobile, you need not workout heavily to maintain them. Yoga has some simple and effective stretches which can do wonders to keep your quads strong. Yoga asanas can also help relax and strengthen your worn-out thighs.
How is yoga useful for quad strengthening?
- Yoga asanas relieve stress and tension, loosening tight quadriceps muscles
- They make you bend and stretch your quads in different angles, ensuring flexibility and mobility
- Yoga is a great warm-up exercise for stretching and strengthening quad muscles. It helps sportspersons prepare adequately for their respective events without tiring them
- The asanas improve circulation and hence, vigor in the thighs and legs
Yoga for sturdy quads
Here are a few yoga asanas that work as great quadriceps strengthening exercises.
- Lengthens and strengthens the quads
- Tones the hamstring and quadriceps
- Relaxes fatigued thighs
Veerabhadrasana (Warrior Pose)
- Strengthens the quad muscles
- Improves joint alignment and stabilizes the knees
- Strengthens the hamstring muscles in your legs
- Provides an active stretch for your thighs
- Helps build bone density
- Increases blood circulation in your legs
- This is a transitional pose while doing squats and is also an effective quad exercise
- Tones your quad muscles
- Strengthens ankles, calves and hips
- Exercises and stretches your quads
- Tones the ligaments in your leg
- Stretches the hamstrings, calves, hips and groins
- Stretches and strengthens your quadriceps
- Tones the legs and thighs
- Opens the hips
Natarajasana (Lying-down Body Twist)
- Helps stretch and strengthen your quads
- Increases blood circulation in thighs
- Releases tension in your leg and helps prevent niggles
Ashwa Sanchalanasana (Equestrian Pose)
- Stretches all the quad muscles of the thighs
- Increases the stability and flexibility of legs
- Opens the groin
These yoga poses are suitable for people of all ages in different occupations. However, they are particularly useful for sportspersons. For athletes and cyclists, yoga for quads help generate heat around the thighs and legs. Stretching exercises are imperative before playing cricket, football and badminton as well. They prevent tightness and cramps along with averting injury.
So, take care of your quad muscles, and they will return the favor. You can then bend and stretch at will, well into your old age too.
Yoga practice helps develop the body and mind bringing a lot of health benefits. Yet, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In the case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at info@srisriyoga.in.
