Ideally, the right shin is parallel to both the front of your mat and the floor.If you can bring the forearms onto the right shin, place them there, and hold.Don’t let the left knee move past the toes.Think about lowering down backward more than leaning forward and sticking the butt out. Bend the left knee and begin to squat.
Flex the right foot to the best of your ability. Cross the right ankle over the left knee.Stand with the feet hip distance apart and parallel.Quadratus Femoris Stretch: Standing Pigeon
This is important due to the piriformis being one of only three muscles connecting the legs to the spine.Īll of the postural issues that lead to a tight piriformis-tucked pelvis, turned-out feet, and more-apply to the quadratus femoris as well.Īs much as I love the poses I mentioned at the top, today I will highlight another favorite shape which is a quadratus femoris stretch. And also about the importance of quadratus femoris and quadratus lumborum in connecting the legs to the pelvis and ribcage.Īny quadratus femoris stretch will also work the piriformis muscle. I have written before about quadrate muscles being stabilizing muscles. It functions as an external rotator and adductor of the leg while also stabilizing the femur in the hip socket. It is located at the back of the hip joint connecting the ischium of the pelvis to the back of the femur head. The quadratus femoris as its name implies is a quadrilateral muscle. We use and stretch the quadratus femoris muscle in many ways throughout our day.Ī quadratus femoris stretch can be found in yoga poses such as baddha konasana, janu sirsasana and eka pada rajakapotasana (pigeon).
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