FOUR - SIDED STRETCH QUICK GUIDE - Luke's Locker

FOUR - SIDED STRETCH QUICK GUIDE
By Chris Greene
Luke’s Locker Head Coach
Yoga Instructor at Dallas Yoga Center
Standing Forward Bend Standing Forward Lean Standing Quad Stretch
(hamstrings, calves & back) (outer ribs, waist, hip, thigh & calf) (front ankle, shin & quad)
Bent Knee
Lunge Stretch Downward Facing Dog Downward Facing Dog
(quad, inner groin, (calves, hamstrings & back) (calves, hamstrings & back)
hamstring & glute)
Standing Adductor Stretch Alternating Shoulder Stretch Shoulder Stretch
(adductor or inner thigh) (outer shoulder & tricep) (pectorals & shoulders)
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Hero Pose Revolving Hero Pose Thunderbolt Pose
(shins & quads) (shins, quads & back) (toes, arches, low & upper calves)
Seated Forward Fold Seated Bent Knee Forward Fold Butterfly Stretch
(hamstrings, calves & back) (hamstring, calf, inner thigh, (front ankle, shin & quad)
glute, hip & low back)
Half Pigeon Pose Threading the Needle Seated Twist
(outer thigh, hip, glute, (outer hip & glute) (outer hip & hip, back)
& quad)
The drawings were adapted and altered from Bob Anderson’s book Stretching by Chris Greene. Other sources used
to develop this plan were Lore of Running by Tim Noakes, MD, The Runners Yoga Book by Jean Couch and Light
on Yoga by Sri. B.K.S. Iyengar.
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