Can’t Squat Deeply? Here’s How to Fix It...

[@YOGABODY.Official]

Remember to grab the PDF in the description for a photo guide. Any questions or suggestions? Happy to help. I hope this is helpful! - Lucas @ YOGABODY

[@pederjacobson1671]

Ok send me website

[@hinnag2184]

Hello sir. My hip flexors are tight which has caused weak glutes & tight hamstrings. How can I include these stretches in my yoga practice to increase my hip mobility & ankle mobility, so as to work on my glutes better? I am confused since you said that these stretches should be done after & not before any exercises. Please help. 🙏

[@stephenalbertson8920]

Lucas....thank you so much for this useful info...I definitely subscribed to your channel. You do a great job of explaining in detail!

[@karinheinrich3417]

how about having a bigger belly than yours. it does get in the way. what do you suggest (apart from weight loss)?

[@alan30189]

Good information. I already do some of the exercises, but want to do some of the others you mention here. Other than some stiffness, I have no problem getting down into a full squat, but I have a problem standing back up, because of weakness in my quads. I have no problem doing the regular half squat, but getting up from a full squat is hard and painful. I have to do them next to a table and use my arms to get from the full squat to a half squat. Any thoughts there? Also, I don’t see the pdf link.

[@mbrotto1970]

unbelievable. I have never been able to do a flat foot squat in my life and I've been doing them my whole life. I managed to comfortably do it after my first session...I am blown away. Thanks very much for this...absolute gold

[@psylee8687]

You have never been able to do it, but you have done it your whole life? Wtf?

[@cranebeg]

@@psylee8687 😁 Perhaps he means on the balls of his feet "Hindu squat"? With or without the accompanying arm movement.

[@leenpauwels3085]

@@psylee8687 I think he means he has been trying to do it all his life

[@tashamclean]

​@@psylee8687he said he'd never done it FLAT footed.

[@soundchaser1097]

😂​@@psylee8687

[@joeschmo7957]

The editing where the white screen has all the activity necessary to understand and everything is clear. I must say the communication is very good here.

[@YOGABODY.Official]

Thanks Joe!

[@LeafBurrower]

Really nice video. Presumably you should do the hip flexion and dorsiflexion measures on _both_ sides? If you said this I missed it. I have significantly more flexibility on my left, non-dominant side so I would think this is a pointer to which side should be focused on to balance things out, which you address later on in the video. *Also, just as footnote, it took me a while to see the pdf link which people have gotten bent out of shape about elsewhere in the comments; you just need a space between the top line and the link.

[@robertmeyer7836]

Lucas, thank you for a very informative, well-presented method to train for squatting. I'll be 85 at the end of December 2022, I had my left hip replaced (a piece of cake) about 4 years ago. Along came Covid, and I've become a couch potato. I've had enough of that!! I'm going to start your exercises for squatting and pelvic floor awareness. I used to jog 45 miles a week and worked out at the gym. I know I'll never be 35 again, but I really do feel that that is my age. I want to be the best 85-year-old I can be. I'll update you. Thanks!!

[@YOGABODY.Official]

Thanks Robert!

[@viciouslady1340]

And you just motivated all.of us thank you sir.

[@bxx7666]

Shut up. Nobody cares about your life story bud. Tell it to your mental therapist

[@joeschmo7957]

At the physical therapy clinic where I used to work, sign on the wall said "move it or lose it". They gave you exercises at your clinic. Work those exercises HARD. If you need more, ask me. Masters In exercise science certified personal trainer over 20 years, and I have worked with more people your age than anyone. Gimme a shout, best to you, Robert

[@alan30189]

Maybe he croaked. Hope not, though.

[@shawnagunn9054]

My knees hurt at first, did the stretching, and could squat all way down no knee pain. My right hip flexor has been so tight. This was awesome. I can't wait for 30 days to see how much better i am. At 60, I want to strengthen my core. It's not botox or surgery, but it's security. Good choice for me. Thanks for the help along the way. You young people are the best!

[@susanjaworowski7178]

I have never, I mean, ever, been able to squat with my heels on the ground. I didn’t think that it was possible, and so I was a little bit annoyed with this video that insisted that, with the right stretches, indeed, I could. Well, about a month later, I am squatting with both heels on the ground. It is amazing. It really does work. I am definitely going to tune in to more of his videos.

[@gladyssanchez6171]

I paused the video on min 6:05 after doing the two first tests。This comment really has encouraged me to keep going with this awesome man and guide, thanks for sharing.

[@massimiliano2107]

What was your problem? Hips or Ankles?

[@shinymetalvids]

@@massimiliano2107same question

[@eleanorvanderhoest3956]

that's so encouraging, thank you. I also have never been able to squat and it feels like I never will regardless of work I put in, so I will try this!

[@jazzandchocolat]

I used to deep squat all the time and 2 years ago, I had an injury in my right knee, then a year ago, in my left knee. I had not been able to deep squat in 2 years and after doing your stretches once, I did it without pain!!! I'm just over the moon! I will definitely continue to do these stretches daily! Thank you so so much!!!! 🙏🏻❤

[@frededrickmbogo373]

Oh so sorry amazing iam excite about your achievements me I've almost 4 yes can't squat and I am trying very hard any one can help with more exercises

[@GqbePickett]

Weirdly already improved my form the following day ever so slightly. Will continue to use this, thank you sir!

[@YOGABODY.Official]

Glad to hear it helped! Keep up the good work. - YOGABODY Team

[@Myshoelace]

I’m 50 and have had a hip replacement, shoulder replacement and several spinal fusions. I function with the help of a spinal cord stimulator and am always working on my mobility. This is super helpful and comprehensive information and I appreciate your content so much. Thank you 🙏🏼 😊

[@christinewong161]

I really appreciate that you explain everything with abundance of details.

[@YOGABODY.Official]

Thanks Christine!

[@rjhhopewell41]

THANK YOU. I have been doing squats every day for about 2 years but have always had to have something to hold onto or I will fall. Thanks for explaining that the problem is my ankles.

[@christyph3382]

Thanks for sharing. I'm a 60 year old hiker always looking for workouts to keep my knees, feet, ankles, hips healthy so I can continue to hike up Peaks in California until my golden years.

[@brendajeannewyche]

This is awesome. I love exercises that are challenging, but realistically doable. 🤣 Thank you so much. ❤️😊

[@ekhanson8]

I appreciate the way this routine unfolds in real time so I can actually do the exercise/stretch with the video. Thank you!

[@YOGABODY.Official]

We're glad you appreciate the routine. It's all about making it easy for you to follow along. 🙂 - YOGABODY Team

[@stelladoyle1730]

This felt soooo good - particularly the dorsiflexion. I know what you mean about feeling wobbly afterwards - I can almost feel my body realigning itself and a feeling of release ❤️

[@Debbie13399]

You are an amazing amazing teacher ☝️👌

[@YOGABODY.Official]

Thanks for your support, Debbie

[@amayjamayj]

Fully agree.

[@robertporter6527]

@@YOGABODY.Official Thank you for going into detail. !

[@edwardlarkin4279]

Thank you so much. All your exercises are wonderful. I've been tripping and falling because of my ankles and difficult to squat. I'm 83 and I'm in pretty good shape having been an athlete when I was young. I'm getting so much better. I walk on average a couples a day and do dumbell workouts 3 days a wk, but those flexibility exercises are really great for levitating tripping.

[@edwardlarkin4279]

Couple miles a day

[@YOGABODY.Official]

83 years young, amazing! Take is slowly, keep going. You're my hero, Edward.

[@jaswinderupaul1810]

Wow! 83 amazing

[@amandaflood]

Thanks, I am currently doing the 30 minutes for 30 days squat challenge and it's been surprisingly hard! I have dorsiflexion issues I wasn't even aware of. I have also purchased one of your stretching videos and it's really helping both my husband and I. Thank you for your work! 😊

[@ricos1497]

Just looked up the 30 minutes for 30 day squat challenge. It's exactly what it says on the tin! Don't think I'm there yet, but thanks for mentioning it as it's definitely one I will try and work towards.

[@YOGABODY.Official]

Nice! Keep going, Amanda...

[@chuckstevenson6846]

The runners stretch has got me closer to the floor in ten minutes thank you

[@frankmdzr3045]

First timer and this helped a lot thank you! I have poor ankle mobility so this is why I came to this video.

[@sarasm5240]

This is the first time I see these exercises so clearly explained and boy did they work! Fantastic and helpful, thank you!!

[@YOGABODY.Official]

Delighted to hear you found the exercises helpful! Keep up the fantastic work, and if you have any questions or need further guidance, feel free to reach out. - YOGABODY Team

[@paulred158]

Thanks Lucas I’ve been doing science of stretching for several months now and it has helped my back issues greatly. I’m really concentrating on hip mobility and hamstrings. This video was really useful. You are a fantastic teacher.

[@sandygoodman9174]

I have never been able to do this squat. I always thought my ankles were too tight bc of frequently rolling my ankles when I was younger. Your tests revealed that my right hip is tight and my left ankle/ calf is tight. I'll try the stretches and hope to see improvement eventually. Thanks

[@ohno6955]

Sandy, any improvement?

[@yoginilynneh]

Lucas,Your video is so amazing. Somehow, I lost my ability to perform Malasana I noticed I was leaning forward when going into swat. . my mantra became , why can I not perform Malasana? Your video has answered my question. It has truly helped me understand why and explains which areas of my body need to be my focus.. Just finished this video following along with you. I could feel a difference already! So i will continue practicing your video.. Thank you so much!

[@kawaiirimi7286]

LOVED this video. The hip exercise was very difficult but the dorsiflexion felt soooo good. I can now do the position for the squat but only if I’m holding on to a counter or something. Otherwise I fall backwards. Are these stretches suppose to help fix that or is that a different issue? Thanks! So glad I found this channel

[@PandaJackk]

That's weak hip flexors

[@poonamsvideoblogs]

From what I understand from this and other videos... falling backwards is because the hip is not tilted and the back is pushing out.

[@lillierose5304]

I didn't realize that a lot of people struggle to squat like this! I relax comfortably into this position all the time.

[@aDogNamedHandsome]

Appreciated having the timestamps in the documentation but then the instructions were so good I watched the whole video and subscribed. Thanks.

[@ILSquid1997]

Hello Lucas. I am a huge fan. Thank you so much for sharing your knowledge and passion. I am 60 yrs old and have recently been diagnosed with osteoarthritis of the hips. Came on very suddenly. I used to run regularly and practice yoga. Have not now for over a year. My mobility and range of motion are poor. I am using your videos and instruction to gain strength and flexibility before I succumb to hip replacement. I am not mentally prepared for what my osteopath says is inevitable. I am very grateful for the access to your instruction as I prepare.

[@YOGABODY.Official]

Hope it helps, Susan!

[@ILSquid1997]

@@YOGABODY.Official Lucas, do you have a Patreon link? Or is the KZbin link a better option to my gratitude? It seems like a high % is kept by the site.

[@ohno6955]

Hi, how are you doing? Still postponing the hip surgery? Best to you!

[@pcolt4]

Thanks for this video -- I found it all very accessible, very well explained, very beginner-friendly. I'm not a yogi; I've tried some yoga classes but never felt "at home" in them. But I know I need this kind of focused mobility work for many reasons (better athleticism, longevity, injury rehab and prevention, etc.).

[@ZahraNaqvisyeda]

You have explained it beautifully. It has helped me to understand scientically about hip flexor and ankle muscles. Please share how much importance calf muscles have, when it comes to body strength?

[@YOGABODY.Official]

Delighted that you found the explanation helpful! Calf muscles are the unsung heroes of body strength-they play a crucial role in ankle mobility, stability, and power. Think of them as the powerhouse supporting your every step. So, give those calves some love, and your body will thank you with improved strength and flexibility! -YB Team

[@sandracid4987]

I really admire people that make things well. Good Mr. Teacher!

[@bahlbahl9804]

This is the perfect workout to welcome the christmas season. Hats off to you. Most most awaited workout. Thanks a 1000 times. God bless.

[@YOGABODY.Official]

Thanks for the support! - YB Team

[@meenakothari7841]

Truly very nice of You to help others. God bless.

[@mr.damani8713]

Truly I found them very Effective and Scientific. I would like to practice it for no of Days to get the required Results. Thank you Sir.

[@YOGABODY.Official]

Thanks Mr. Damani!

[@carolemclay4375]

Thank you this is so helpful. I thought I was just weak as I can never get up from a squat. Never been able to put heals down just fall backwards. I guess I'm both weak and inflexible.. will practice these. And thanks again

[@CatherineSteppes]

These videos are so helpful!! Generous, informative and practical! Thank you!!!

[@InkybinkyMcwethy]

Awesome training! You are a very good communicator! Excellent presentation skills!

[@YOGABODY.Official]

Thank you! -YOGABODY Team

[@christycarter1571]

Very informative…Thank you! I practice yoga daily (~18 months), yet I still have hamstrings that feel knotted/tight most days….I definitely believe this is what is limiting my squats, hamstring stretches, etc. I will be incorporating the Blaster Pose (and any other hamstring/hip flexor stretches I can find) into my daily routine.

[@YOGABODY.Official]

Thanks Christy - hope this helps!

[@coltoncoxsey6589]

I’m a pitcher in baseball and always wanted to get better squat form, this video helped me a lot and i found that it was my ankle mobility that kept my heel from staying on the ground. This video helped me a lot, so thank you!

[@YOGABODY.Official]

So happy this video helped you improve your squat form for baseball! - YOGABODY Team

[@clausmatthau6517]

You are one of the best Stretch-Doctors outside. Thank you 4 your beeing! greetz form Germany/Berlin

[@Hassan-zw9tb]

thanks for the video, always thought i had bad ankle flexibility but passed the dorsiflexion test. never thought my hips were the problem all along

[@RBedair5560]

Just amazing I came along this video , very informative and taking time yo explain each leg and position. Thank you so much

[@bonjovi1612]

Love your videos Lucas, you’re a great teacher. Thanks

[@heatherlensgraf4223]

Thank you! The stretches are helping already!

[@YOGABODY.Official]

Glad it helped, Heather! - YOGABODY Team

[@hugovale5424]

Amazing!!!! I've been working towards full depth squat for a while with lots of struggle and stagnation. One session in and I'm bum to floor babyyyy! I'd been skeptical of certain "yoga" approaches, but going through this experience opened me up (literally and physically). Thank you thank you thank you!

[@YOGABODY.Official]

Glad to hear the session was helpful and keep up the good work! - YOGABODY Team

[@beckymurphy5399]

🙏🏼A God send. I’m a fit, post-meno, female walker & yogi who attempted personal training sessions @ my gym to maintain & gain muscle mass. Long story short I quit p.t. bc I consistently left each session w an area I felt I had to protect each week. 🤔Something wasn’t balanced. This and another video helped me understand the hip, etc., muscles I need to strengthen & keep more flexible TO squat, etc., & not end up w injuries. Thank you!

[@YOGABODY.Official]

So glad it's been helpful for you! Finding balance is key. - YOGABODY Team

[@larryborshard7824]

This is a ridiculously well-done video!! Learned so much about self-assessment, when to and not to do this "big S" stretch (LOL!), the three principles, etc, etc. A tiny bit confusing or challenging to apply the wet noodle principle while loading up and putting tension on the ankle/calf stretch. A most excellent video! Looking forward to beginning this today. Sincerest thanks!

[@YOGABODY.Official]

Thank you so much! Glad you enjoyed the video and learned a lot from it! - YOGABODY Team

[@teresacook3632]

It really worked. Felt so good. I'll definitely do this every day. Thank you

[@Doom_C]

Great presentation...just what I was looking for. Clear and concise explanation of the issue and instructions on how to fix it

[@RichardThomas-lu6ej]

This video has been very helpful. Thanks for sharing. I am doing these stretches every other day.

[@YOGABODY.Official]

Glad it helped, Richard! Keep practicing. - YOGABODY Team

[@jeanellisor6218]

I'm dealing with Achilles tendonitis, so I've been stretching my calves, but it hasn't been helping. I just did the calf stretches in this video for the first time and I can already tell that it's going to help. Thank you!!

[@YOGABODY.Official]

We hope there will be improvements once you try the poses, Jean! - YOGABODY Team

[@davidjensen3474]

You are a good actor, too! It makes you stand out.

[@renee.dhote2941]

Wow I just discovered your video and tried these stretches. It felt tense but good. My hips are always tight and my squats my heels always come up but even after the first try I completely feel looser and better. This will be my new every day stretch. Even though I'm late to your video thank you for putting this out there.

[@YOGABODY.Official]

This is amazing news and glad to have helped! - YOGABODY team

[@anthonynicholls3990]

Oh my god this is amazing, I usually fall backwards when I get near the bottom of my body weight squat, this fixed me straight after😮 how often should I do these stretches? Daily or every few days? Thanks so much

[@DiannaLuffberry]

Great video! I am going to start working on this today! Thanks 👍🏻

[@winfielddixon5166]

Great video! Well taught and your production values are top notch! Well Done!

[@snehalhardikar1922]

Amazing! First time on KZbin finding such detailed guidance. Thank you

[@YOGABODY.Official]

Glad you liked the video, Snehal! - YOGABODY Team

[@seabreeze2322]

Thank you very much for these useful exercises for squats .👍🌹👏

[@CrazyCow387]

i had a car accident eight years ago i was in a wheelchair and had a couple of surgeries as a result my tendons and muscles shortened. This will be of great help to me. thank you very much ❤

[@YOGABODY.Official]

Glad to hear it can be helpful for your recovery. - YOGABODY Team

[@Thruster86]

How frequently can I do these stretches to improve as fast as possible? Should I do multiple sets of them every day?

[@YOGABODY.Official]

You an aim for 2-3 times a week to daily. Consistency is key for improvement, but listen to your body and avoid overstretching. - YOGABODY Team

[@ding174]

Been doing Asian squat for years but I’ve also been doing Japanese seiza sitting as well. Gotta balance it out. Been easy since I grew up with these. Squats just from culture and seiza from martial arts. Yes I am Asian. Good luck folks. It’s the best. Just do it.

[@barbaracarkenord5987]

I took Lucas’ class and now I can squat!

[@YOGABODY.Official]

Nice work, Barbara!

[@jbthepianist]

Not saying this would work this well for everyone, but I could never do a proper heel-down squat before today. Followed these instructions exactly after a 3 mile run and did the sitting squat properly for the first time in my life. A bit wobbly, but it’s only going to get better from here.

[@kellyl8843]

Really terrific. I felt tremendous plantar relief with the stretches. Still lean torso too far forward when squatting. Don’t know why?

[@YOGABODY.Official]

Glad you found relief! If you’re leaning too far forward, adjusting your form or trying different stretches can help. - YOGABODY Team

[@Engineerboy100]

Awesome video! I will be doing these. Hope to be able to do a full heal toe squat soon... Thank you for posting.

[@YOGABODY.Official]

Hope you were able to do these!

[@yaronkl]

thank you very much. I am 56 Y.O. Male from Australia. I used to be able to squate all th way dow. 18 months ago I had a stroke. whi affected my left side. I barely walk now , and I certainly cannot squat down th way I ysed to. my left knee caves in , or my left foot rotates. my dorsi flexion is a shocker. I'll try to improve base on the pointers you highlighted here.

[@ohno6955]

Hope you have had some improvement! Don't stop.working towards the goal(like my husband did). YOU CAN DO THIS!

[@B0Sajwah]

Holy shit this was the best video i watched and followed. I trusted the process and it showed me progress. I will continue doing these workouts post runs and weights. Thank you!

[@YOGABODY.Official]

Glad it helped!

[@cuddlykoala5992]

Wow, between my stiff knees and inflexible calf muscles I cant get past a right angle squat (the height of my chair). Explains why I can no longer sit on the floor or get back up! Time for some serious focus …. And less time on my recliner which shrinks my back calf muscles and stretches the front ones (same as high heels!). Have happily joined your daily group because I know I have more muscle groups that just dont get used anymore! Looking forward to working with you :)

[@YOGABODY.Official]

Looking forward to practicing with you too! Keep going. - YOGABODY Team

[@Ratatosk80]

Thank you. Going to give this a try for a few weeks and see how it's working. Nice with just two poses as well. Have tried in the past with stretching but been overambitious and didn't stick with it. Problem I have is my hips are a bit tight and my right ankle is very stiff after I had a severe sprain 5 months ago. Still have some slight pain in the ankle even after all this time. I do pretty heavy squatting and would like better mobility. I use a belt squat machine instead of barbell. Makes it so I can get down into a squat easier since I have support with my hands. Also doesn't matter as much if I have my spine in a bad position since all the load is on the lower body in the belt squat unlike barbell squat.

[@YOGABODY.Official]

You're welcome! Happy stretching and squatting! - YOGABODY Team

[@IndySigur]

Thank you so much! Am almosy 23 weeks pregnant and really want to be able to do this to assist in labour. Amazing how after 1 session I am able to do the yogi squat. Will keep doing this, thx again!

[@YOGABODY.Official]

Glad it helped! Just make sure to consult your doctor if you can do any of these exercises. -YOGABODY Team

[@johannguay2237]

WoW just after doing the exercises once I can do it Thank you

[@YOGABODY.Official]

Glad it helped, Johann! - YOGABODY Team

[@TheRealSabrinaDeep]

This is an awesome and informative video. I took my measurements Im 37cm on the right and 31cm on the left. Basically I cant pull my knee down almost at all and when I do my other leg comes up off the floor (not sure if that is a problem). I am going to do these stretches and try to finally be able to do a squat! I have asked so many people for help an no one has ever broken it down for me like this. I wonder if you can do one for lunges to because when I lunge I cannot get my knee to the floor and I always feel like my body goes forward. Everyone else I see just drops straight down.

[@estherkinzelmann4875]

I never knew that stretching could mean to hold the posture for a while. I am not far away from being able to do the squad so I will exercise a little more. Thanks for thinking about helping everyday people.

[@YOGABODY.Official]

Keep up the good work! - YOGABODY Team

[@opusdei51]

Lucas, as per usual excellent to the point information. Thank you! I'd love to see some upper body self assessment and stretches, in particular thoracic and cervical spine flexibility.

[@YOGABODY.Official]

Thank you for your kind words! We'll take note of your suggestion. - YOGABODY Team

[@pijime6596]

Love how you explain… thank you. I started today because I really want to be able to do a good squat. Although, I has a knee replacement, any suggestions? Thank you so much! 🌺

[@madiantin]

Absolutely love your videos! Thank you.

[@niiii_niiii]

Thank you so much, feel great on day one!❤

[@YOGABODY.Official]

So glad to hear that. Keep up the good work! -YOGABODY Team

[@elizabethsalgado871]

I practice yoga 3 times a week and have always had problems reaching things on bottom shelves and squatting. I had a stroke in 2018 and have changed my unhealthy eating habits. Not only that, but I just tried this on a whim and just wow. Furthermore, I'm really looking forward to being able to have that hip mobility for now and the future. Truly appreciate your approach and am excited to share this with my partner and kids. Thank you so much!!

[@YOGABODY.Official]

Keep up the great work with your yoga and newfound mobility. Exciting times ahead! - YOGABODY Team

[@melongai2902]

Thank you very much. I was able to do the squat quite easily. I wonder how long I should stay squatting in the beginning stage.

[@YOGABODY.Official]

Aim for 5 min cumulative daily

[@hamadalkhalifa2323]

Amazing 2 stretches. Thanks.

[@janettefindlay8857]

A big thank you from one of your older followers (83) ❤

[@jimmack1071]

well done, thanks. I'll give those a try.

[@phonpenrakchuchuen4734]

Thank you for your techniques , I will try to work out

[@YOGABODY.Official]

Best of luck with your workouts. - YOGABODY Team

[@MrPeter924]

Great video great Yoga body. Training. Great show.

[@YOGABODY.Official]

Thanks Peter!

[@SP-ow9jl]

Excellent videos, congratulations for a work well done, and thank you for the information!

[@YOGABODY.Official]

Thanks so much for the kind words! Really glad you find the info valuable. - YOGABODY Team

[@bvoyelr]

Excellent stretches - I've never done big-s stretches, and I've always had problems doing squats. Methinks these will make an appearance after my workouts! One thing I noticed is that you didn't mention the role of the back at all even though your posture very much exhibited the correct back posture (that is, the back is tight, straight, and not rolling at the bum - you're basically creating a tightrope out of your hamstring and using your back to achieve some of the tension). This is heavily emphasized in lifting scenarios - it prevents injury and gives you explosivity coming out of the squat - but given that you didn't bring it up, is it not as important in body weight squats? Can you roll the hips a little bit to get deeper or do we still want our back straight?

[@conureron3792]

Great video, Lucas!

[@pepe2403]

Amazing, this was super helpful, thank you very much.

[@YOGABODY.Official]

You're very welcome! - YOGABODY Team

[@honesttroll3463]

Most of the fitness guy's say oh just keep practicing 🥴 this guy gets to it. Thanks man. I broke both legs and both feet and ankles 2 years ago and I still have ilizaroth frame on my right leg. Had them on both legs and feet but now just the one leg. Only way iv seen would be a sissy squat machine? Not sure if there's anything else I can try but my right foot simply doesn't bend much at all. I'm desperate to build quads so gonna see if I can do any of these. Thanks

[@YOGABODY.Official]

We’re glad you found this approach helpful. Start slowly with what you can manage and adjust as needed for your leg. -YOGABODY Team

[@janettefindlay8857]

Amazing, so easy to follow ❤

[@GreatWhiteNiko]

Will try all of this but I learned how to fully squat by just squatting as many times as I could every single day and holding for whatever time I could. It all started with literally half way down squat - I was so bad. About a week later I squatted fully. But that is not the end of the road. If you tuck your hands close to your body and you lose the full squat position balance that means that supporting muscles are not strong enough. That is a next level journey but to me holding the hands extended forward to keep the full squat position shows imperfections. One exercise that shows you how sorry you are in holding the tight, hands-close-to the body position, and how much you are not using your posterior chain is to squat with your face against the wall, toes as close to the wal as possible AND get up without falling back.. Then you really see where you are in terms of squatting and what you need to improve.

[@YOGABODY.Official]

Sounds great! Happy to hear that method worked for you...

[@5ac21]

Hi Lucas. Thanks for excellent resources. I have purchased both your hip opening challenge and further courses in the past and you are undoubtedly one of the clearest communicators which is hugely helpful. I have weakness in both hips and dorsiflexion. In your experience, for those who have committed for a period of months to such focused stretches, have you seen dramatic improvements? I know these things take time! Thanks

[@YOGABODY.Official]

Great to hear you're stretching! Timeframes vary pretty widely as we all react so differently and at different stages of life. I usually tell people to use landmarks of 30 days, 90 days 365 days. if you're stretching daily, by 1 year out, you'll probably hit 80% of your gains.

[@bartycrouchjr.8831]

He is a great explainer.

[@jamkpa]

i stumbled onto your channel, I found it interesting with good info.

[@YOGABODY.Official]

Thanks John!

[@RobTraderOficial]

Hi Lucas, thank you for this beautiful video, it is very helpful. I like how you explain in such a nice detail! I have two specific questions for you about the hip and the pelvis. During Malasana, the hips do a external rotation, right? And more specifically, should the pelvis do an anterior or posterior pelvic tilt? I appreciate your help.🙂

[@belindalow7314]

Thank you v much for this! I w do this everyday! 👍🙏

[@WilquesErlacher]

good morning. Your exercises are very helpful to me. I have one question, please. what is the best relaxing movements to do after cycling around 2,5 to 3 hours? Thanks for your help and sharing some knowledge.

[@YOGABODY.Official]

You can focus on gentle stretches like quad stretches and hamstring stretches to relax and relieve stiffness. They can help your body recover and feel better after a long ride. - YOGABODY Team

[@rodrigo13121962]

Thank you. Awesome teaching 🎉

[@YOGABODY.Official]

Glad you liked our video, Rodrigo! - YOGABODY Team

[@jamesedwards2687]

Great presentation. Thanks.

[@bunnyhug]

Thank you so much for putting online such useful content! ❤ I have a question about 2 minutes minimum stretch time : when changing position in the last exercise (going from straight to bend back leg), shouldn't we do 2 minutes of each to get results? Because we target different muscles? I keep wondering about this when I am doing this exercise, so I thought I'd just ask 😂