Make sure that your standing foot is directly below your hips and that your hips are level (one isn’t higher than the other).
Flex your right heel to get a deeper stretch all the way through your hamstring and your calf—you want to extend the back of your leg as long as you can.
If you want to go deeper into the stretch, fold your body forward over your right leg, reaching your tailbone behind you. Breathe deeply here!
Repeat on the other side.
KNEELING STRETCH
This is a great, soothing release for your quads after Thigh Dancing, as well as a good hip and shoulder opener. You just want to lean back and gaze at your slimmer, sexier thighs. Can you see the heat coming off those muscles?
MUSCLES TARGETED:
Quadriceps, hip flexors
WHAT YOU’LL NEED:
A mat or carpet under your knees
The Steps
Kneel on the floor with your knees hip-width apart and your legs slightly separated. Your seat should be resting on your heels.
Place your palms on the floor behind you with your fingertips facing forward.
Lift your seat up off your heels as far as you can go to feel the stretch along your quadriceps. Relax your neck and shoulders back and lift your chest toward the ceiling. Breathe deeply.
GAZELLE STRETCH
This elegant pose follows your Kneeling Stretch and provides a wonderful, lengthening release for your quads, hamstrings, and hip flexors. Lengthening the hip flexors also keeps your hips mobile and supple, which is essential for maintaining a youthful body.
MUSCLES TARGETED:
Quadriceps, hamstrings, hip flexors
The Steps
From a kneeling position, step your right foot forward into a deep lunge, placing your right hand beside you on the floor for support. Shift your weight all the way forward to bring your right knee directly over your right ankle so you feel a nice, deep stretch through your hips—do not allow the knee to veer left or right. Relax your back foot.
Now reach the left arm up over your head, and reach to the right to stretch your left side all the way down to your lower back.
Repeat on the other side.
