2. Bridge Pose

A highly effective position that will enhance the strength of your quads, glutes and hamstrings. All you need to do is bend your knees, and stand with your feet at a hip-width distance. Now, place a block right between your upper thighs, and hold tightly onto the outer corners of your yoga mat. Slowly, start raising your hips and use the strength in your upper inner thighs to squeeze the block in between them.

Very slowly and lightly, bring the flesh of your buttocks to rest on the back of your knees so that your lower back region doesn’t feel the adversities of this stress. Hold this position for at least 15 seconds. Once you uncurl yourself from this pose, be sure to take out a few seconds for constructive rest.

Now, put the block aside, and place your feet on the outer corners of the mat. Then, bring your knees together so they can provide support and soften up the muscles.

3. Triangle Pose Variation

An amazing variation that allows you to stretch the same length from all four angles of your torso, and it also prevents you from stretching your front knee to great distances. Stand straight while facing the wall in a perpendicular length, and place your feet one leg apart. This position will allow you to really test your agility by stretching your arms in a T-shaped pose, and making sure your ankles are directly aligned with your wrists.

You begin by stretching your left leg towards the direction of the wall, while your toes should be curled up on the baseboard. Very slowly, turn your right foot slightly inwards and then bring it in alignment with your front heel, and the arch of your back foot. Take a block at place it at a good angle below your left calf muscle to allow your knees to perform a micro-bend.

Imagine yourself while you put on a pair of skin-tight stockings, and look upwards as you attempt to suck your quadriceps towards the ceiling. Then, use the wall behind you to hinge your hips, and put your left hand on your shin or thigh, but make sure it doesn’t land on your knee.

Now, stretch your right arm above and across your ear towards the direction of the wall, and use the wall as support to rotate your left ribs in the direction of the wall that you’re facing. Hold this position for at least 20 seconds before repeating it on the other side.


  1. Dr. When I 10 yrs. Old playing cricket sunddenly twist knee, not affordable to cure, now I m 50 yrs. Old without any treatment, every physical activity going very smoothly, only found little bit slow growth in right thai,( from part of knee to thai) need extra power as compare to left thai, for example motor cycle kick, when I kick with right leg need extra strength, so my question is how to improve and solve this problem ?


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