Couch Stretch
The back knee down in front of a bench with that foot up on it behind you, the front foot forward; the pelvis tucks until the front of the back thigh stretches.
How to do it
Setup
Kneeling in front of a bench, the back knee padded on the floor, the top of that foot resting on the bench behind, the front foot flat ahead.
Steps
- Tuck the tailbone under and squeeze the back glute.
- Lift the chest upright until the front of the back thigh stretches.
- Hold and breathe, then switch legs.
Common mistakes
Ribs flaring as the chest rises: tuck the pelvis first and come up only while it stays tucked. Bare knee on a hard floor: pad it well. Going straight to upright on stiff thighs: keep a hand on the bench until the stretch allows more.
Breathing
Slow and even through the hold.
