This is a good pose for beginners since you can easily modify it depending on your flexibility. Backing off the depth of the front knee will give you a less intense stretch. You can also go the other way by bending your back knee and pulling your foot towards your butt. If this pose bother your knee, here are some modifications.
A lot of yoga quad stretches also incorporate balance and/or back-bending, but not hero pose. No, all you have to do here is sit and breath into the discomfort in your thighs. If you need to modify this pose to make it less intense, sit your butt up on a blanket, block, or bolster. On the other hand, if you’re not feeling much in an upright position, you can deepen the stretch by reclining.
You can keep the quad stretch from sugarcane (above) going by moving directly into king dancer. If that’s not enough of a challenge, you can work up to the full version of this pose, in which you hold onto your foot with both arms raised over your head, all while balancing on one leg. It’s probably one of the toughest poses you can try.
Now we’re moving into the back-bending poses. Since our focus here is the quads, modify whenever necessary to make the back-bend less intense. In camel, for instance, you can use blocks under your hands instead of bringing them to your heels. You can also place your hands on your lower back or sacrum.
7. Bow Pose – Dhanurasana
In bow pose, your grasp on your feet allows you to pull yourself into a deeper back-bend. It also makes for a great thigh stretch. Experiment here between flexing the feet and pointing the toes. Each gives a slightly different stretch, as will changing your grip from the outside to the inside of your feet.
Taking camel pose (#6, above) to its outer limits brings you into laghu vajrasana. Bringing your head to the floor results in a deep backbend and also requires very open quadriceps. This is definitely an advanced posture, so don’t worry if it doesn’t seem in the realm of possibility right now. Working on camel will offer the same stretch with less intensity.More »