Yoga Therapeutics – Quadriceps
by Michael Stein

In the previous column we focused our attention on the Hamstring muscles, located on the posterior (back side) of the thigh. The actions of these three long muscles are equalized by four very dense, strong muscles located on the anterior (front side) of the thigh, namely the Quadriceps Femoris. Known to most of us as the Quads, this muscle group is responsible for far more than just biking and hiking. We will see that by keeping this group both strong and flexible we are affecting change in our knee and hip joint as well.

Since three of the four Quadriceps are superficial (near the surface of the body) they are not only easy to locate but generally strengthened more than they are stretched, as often happens in our culture with muscles that are visible. Three of them take their name from the word “vast”, these include the Vastus Medialis (on the inner thigh), the Vastus Intermedius (on the middle thigh and the only one that is not visible), and the Vastus Lateralis (on the outer thigh). All three of these “vast” muscles originate on some part of the upper femur (thigh) bone, run downwards and then under the knee cap, and insert onto the tibia (shin) bone. Because of their similar location they all have the same basic function: extension of the knee joint, meaning straightening the leg when it is bent. In a perfect world they would work together to create a smooth, steady movement each time we exert force to straighten our legs, but in most cases the Vastus Lateralis is tighter and stronger than the Vastus Medialis, which can cause a host of problems, such as instability in the knee joint, when one side of the knee is always being tugged on harder than the other.

The fourth of the Quadriceps, known as the Rectus Femoris, is slightly more complex. It originates on the front of the hip bowl and runs straight down the middle of the thigh, covering the Vastus Intermedius like a blanket. Since it begins on the hip bone (instead of the thigh) and then joins the others to insert on the tibia bone, it is the only Quadricep that crosses over two joints (the hip and knee joint). This is a very important feature of the Rectus Femoris. Because of its strength and length it has a dual role as a powerful knee extender, along with the other Quads, as well as a hip flexor muscle, the muscle group responsible for bringing our knee up towards our chest, which we do every time we take a step. As a result, since some yoga asanas call for more flexibility of the knee and hip joint than most forms of body movement, it is should be clear that when any of the Quads become tight, or even weak, it will affect our alignment and our structure as a whole.

Yoga differs from sports in that the actions are not overly repetitive. We work to tone and stretch all of the major muscle groups evenly. This is especially important when it comes to the Quads because, as I mentioned earlier, they are generally unbalanced due to certain sports or simply walking for years with misalignment. Since it’s the Vastus Medialis that is so often the weak link we want to use our standing asanas to focus our attention on strengthening this tear-drop shaped muscle of the inner thigh. Additionally, the Rectus Femoris is often hyper-tonic (overly tight) so we can use our seated postures to stretch the area where it exerts force on the hip joint. Virabhadrasana B (Warrior II) is a wonderful strengthening asana to hold while working towards proper alignment.

When approaching Virabhadrasana B it is very helpful to use a wall to root our back foot and align the spine. Start with the outer edge of your left foot touching the wall and with your legs wide apart. Then turn your left toes in, about forty-five degrees to the right, and your right toes out, ninety degrees to the right, check that your heels are still in line with each other and the edge of your left heel is still be pressed up against the wall. Next, bend your right knee so that the front of the knee is directly over your ankle, forming a ninety degree angle between your right thigh and shin bone. You may need to adjust the distance between your feet so that your right thigh is parallel to the floor. Bring your arms to a “T” position reaching your left fingertips just slightly towards the wall while trying to drop your shoulders away from your ears and flatten your lower back (Fig. #1).

Once in the posture pay special attention to pressing into the edge of your left foot and into the instep of your right foot, making sure that your right knee stays centered, never drifting to the left or right of the ankle below. By tracking the knee forward properly and grounding the right big toe we are forcing the Vastus Medialis to fire. If your Quads are not yet strong enough to hold this pose with the bent leg at a ninety degree angle then practice it with the feet a little closer together, but be sure that your bent knee is still over your ankle and your back leg is straight with the Quadriceps engaged. Hold for 8-15 slow breathes and then repeat on the opposite side.

Ironically, another “Vira” pose, known as Virasana (Hero’s pose), is every bit as good at stretching the Quadriceps as Virabhadrasana is at strengthening them. Many beginners, however, give up on Virasana during their first attempt due to stiffness in the knees or hips. This pose, as well as its one legged version, is actually one of the most therapeutic postures I know of for anyone with knee issues or tight Quads, the key being to employ props and patience. To come into Virasana for the first time be sure to have a firm cushion or thick blanket. Kneeling on the floor, bring your knees together and your heels apart, making a space for your cushion between your heels. Sit back onto the cushion very slowly keeping your toes pointing backwards not out to the side, you may need to use your thumbs to take your calf muscles out from under your thighs (Fig #2). If you experience any knee pain while trying to sit then back off and add another prop to raise the floor a bit higher.

Once you can sit in this posture comfortably (which can easily take months) try to recline by taking your elbow and forearms to the floor behind you. This action will create a subtle shift in your hips, pulling your sit-bones forward and your anterior hip bones back, thereby stretching the top of the Rectus Femoris muscle. If your knees are still on the floor and you feel safe going deeper then try completing Supta Virasana (Reclined Hero’s pose) by laying flat on your back with your arms by your sides (Fig. #3). Be mindful of you lower back area while reclining into this posture as it can often become overly arched or strained.

An equally valuable posture is the one legged / half version of this pose (Ardha Supta Virasana) which may be more suitable for beginners. In this pose we recline with one leg bent back, as in Virasana, but with the other leg bent so that the knee faces the ceiling and the sole of the foot is flat on the floor (Fig #4). This allows us to stretch the Quadriceps of one thigh at a time without creating such an intense pull on our knees or lower back region.

Experiment with all Virasana variations slowly until you find the one that is truly comfortable for your unique practice. After working with it regularly, listen to your body and move on to the next version only when you are able to hold the modification with no distractions. I’m sure that you will notice great therapeutic benefits no matter which of the variations you enjoy.