Couch Stretch

An intense hip flexor and quadriceps stretch, the back knee bent and the shin resting vertically against a wall or elevated surface, the front leg stepping forward into a lunge. It offers a deeper stretch than Low Lunge, given the back knee's more acute bend, and it takes its name from being commonly practiced with the back foot propped on a couch.

“Keep the ribs stacked over the pelvis before you sink deeper into the hip.”

Cue: “Back shin against a wall or couch, ribs stacked over pelvis, sink the hip forward”

The temptation under this stretch's intensity is to let the ribs flare forward and the low back arch, which creates the appearance of a deeper stretch while actually reducing how much the hip flexor itself is lengthening. Keeping the ribs stacked directly over the pelvis, even though it feels like it limits the stretch, is what keeps this pose targeting the right tissue.

To stretch the hip flexor and quadriceps deeply through an elevated back-knee position, keeping the ribs stacked over the pelvis rather than arching the low back to increase visible depth.

1. 1Position a wall, couch, or elevated surface behind you.
2. 2Kneel with the back shin resting vertically against that surface, the top of the foot supported.
3. 3Step the front foot forward into a lunge position, front knee bent.
4. 4Draw the ribs in, stacking them directly over the pelvis, resisting the urge to arch the low back.
5. 5From that stacked position, sink the hips forward and down, feeling the stretch through the back hip flexor and quadriceps.
6. 6Hold, breathing steadily, then release with control and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Ribs stay stacked directly over the pelvis throughout, not flaring forward or arching the low back.
• •Back knee stays cushioned and comfortable against the surface.
• •Front knee tracks over the ankle, not pushing past the toes.

An easy, unhurried breath supports staying present with this stretch's real intensity, similar to the breath-directed approach used in Lizard Pose.

The low back and ribs deserve close attention. Arching there, rather than staying stacked, is the most common compensation in this stretch, and it actually reduces the hip flexor stretch while making the pose look deeper.

Reflect after practising:

• •If your low back is arching, you're likely getting less hip flexor stretch, not more, even though it might look like a deeper pose.
• •The height of your back foot against the wall is adjustable. Lower support means an easier angle. Higher support increases the intensity.

Rather than mistakes, you may notice:

• •Start with the back foot lower on the support surface, building comfort with the ribs-stacked position before increasing the height and intensity.

• •A lower support height for the back foot.
• •A folded blanket under the back knee for cushioning.
• •Hands on the front thigh or a block for balance support.

• ✓Release the back foot from the support, coming back through the lunge before repeating on the other side.