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Thigh-Muscle Stretch (Yoga Exercise)

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Thigh-muscle stretch works best if body stays in alignment

It’s very easy to cheat when performing some of the more popular stretches. But without proper form, we can end up wasting our time or worse — creating undue stress on our joints. When done correctly, this is an excellent way to stretch the muscles in the front of the thigh.
Step 1:->.

Stand with both feet together, then shift your body weight over your left leg and bend your right knee. Reach your left arm in front of you, or place it directly on a sturdy surface to help you balance.

Step 2:->

Bend forward and reach down to grasp your right foot with your right hand. Be sure to hold around the arch or the shoelace area of your foot (not the toes). Stand upright and point your right knee straight toward the floor; be sure your knee does not point out to the side. For a deeper stretch, tuck your hips under your torso and pull your heel closer toward your buttocks. Release and repeat on the other leg.
Now leave your hand, come back to the straight standing position and do the same stretching of the other hips.

Try to remain in stretched position for at least 30 seconds and minimum 3 sets of the above exercise to be done at a time.

This stretching exercise is very helpful to get rid of leg fatigue and knee pain.

Sources:Los Angles Times

Ardha Paschimottanasana (Yoga Exercise)

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Ardha (means half)Pashchimottanasana is not an independent Asana Exercise). But since Paschimottanasana (full) is difficult to practice, Pashchimottanasana (ardha) is designed to enable the body to take the full position later.
Pre position or First Position: Sitting Position.

CLICK & SEE THE PICTURES

How to do the exercise:

Fold the left leg in the knee and place the heel of the left foot near the thigh of the right leg.(as shown in the picture)
Only inhale.

Exhaling, hold the big toe of the right foot with the left hand and encircle the right hand round the waist.(as per picture)

Exhale completely, and bend downwards and touch the forehead to the knee. Don’t allow the knee to raise. Continue smooth breathing.(as in the picture)

Asana Position : The process of downward bending is the same as in Pashchimottasana (full). In this Asana one leg is folded and the calf and the thigh are kept to the floor.
Releasing Exhale, and inhaling, start raising the head.

Restore both the hands to their place.
Straighten the left leg and take the sitting position.

Note: Practice this Asana by folding the right leg making the relevant changes.

Duration Initially, even if it is maintained for thirty seconds, one experiences the benefits. Of course, after practice, it should be increased to four to five minutes.

Benefits : Basically this Asana(Exercise) prepares the body for Pashchimottanasana (full).which will have several benefits is explained in full Paschimottanasana.
Precaution : While bending downward, there is the possibility of the knees and thighs being raised, and this should be avoided.

Reference Book:- Yoga Pravesh

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