• Stretches the quads, hip flexors, abs, chest and shoulders. 
  • Strengthens the hips and shoulders.
  • Increases spinal mobility.
  • Improves balance.

Skill Level

  • Intermediate


  • Backbend
  • Quad Stretch

Yoga 15 Series


  • Come to all fours. Bring your wrists directly underneath your shoulders and your hips right above your knees. 
  • Keeping your right knee bent, press your right foot up to the sky.
  • Carefully lift your left hand off the mat, reach back and take hold of your right foot.
  • Press the top of your foot into your hand, lift your chest and look straight ahead.
  • Hold the pose for 5-10 deep breaths, in and out through your nose. 
  • Take a deep breath in, press your foot into your hand. Exhale, release your foot and switch sides. 


  • Avoid this pose if you have a knee, hip, back or shoulder injury.