Post 15.5 CrossFit Open – Quads like KDub

Post 15.5 and you feel like your quads are as big as Kara Webb’s…Unfortunately, for some of us, our perception isn’t our reality and they aren’t quite that big and strong. They only feel that way. So let’s alleviate that soreness (in our normal size quads) with these Yin Poses.

Dragon Variation: Hold time 3-5 mins

a) Begin in Downward Facing Dog. Raise your right leg into the air then lunge it forward so your right foot is near your right hand. Ensure your right knee is at a 90 degree angle (or more).

b) Rest your left leg on the ground ensuring your left hip, knee and ankle are in one straight line. (If you have tender knees, roll a towel up, or grab a spare ab mat, and place under your knee cap).

c) Place your left hand on the inside of your right leg. Simultaneously bend your left knee while twisting through your spine to look over your right leg. Take your right hand back to hold your left foot for an intense quad stretch.

Repeat with your left leg.

Saddle: Hold time 3-5mins

a)  Begin in a seated position with legs outstretched in front of you.

b) Bend the right knee, tucking the right foot back behind you so it is sitting on the outside of the right glute. Allow your foot to point any way that is most comfortable.

c) Lower yourself back onto your forearms and sit here for the hold time. For a deeper pose, lower yourself onto you back if you’re able to.

• Props: Use a rolled up towel, ab mat or block to place under the bent knee or any                                 section of the back if there is any joint pain.

• Full Saddle: for more intense pose bend the left leg back, so the left foot is sitting on the outside of the left glute.

Repeat with your left leg.

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