When I was working out regularly at a local gym (RIP Fly Feet Running), there was a stretch we’d frequently do at the end of a workout. The coaches called it Shin to Wall. From my yoga practice I knew it as King Arthur’s Pose.

I may not have been the fastest person in the gym. But I was most likely the only person in that gym who looked forward to that stretch.

Although challenging, King Arthur’s Pose is incredibly effective for folks with tight quadriceps and hip flexors. If you run a lot, walk a lot, sit a lot, King Arthur’s Pose can help open up those chronically tight hip flexors.

Getting Started

I wouldn’t encourage most students to go straight to a wall and give this shape a shot. Most bodies will require baby steps into the shape.

Begin with a short lunge with your front shin bone and back thigh bone perpendicular to the floor. Consider padding your back knee with a blanket or roll up your yoga mat. (Wallace got dibs on my blankets while I was taking these photos.)

Action #1: Draw Your Frontal Hip Bones Up

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In lunge-like shapes it can be tempting to let your butt arch back behind you. In order to lengthen the frontside of the hip it’s important to scoop the frontal hip bones upward toward the lower ribs. The lower back can then lengthen and you’ll (most likely) feel a deeper stretch in the frontside of the back leg.

Action #2: Front Heel Back, Back Knee Forward

You can approach this shape with the back toes curled under or pointed. When working through the shape for a while I feel as though I can gain more information from having the back toes curled under.

You won’t actually move your feet and legs, however, you’ll energetically pull toward the front and backsides of your mat. Think of dragging your front heel back toward to back edge of your mat. And then think of dragging your back knee forward toward the front edge of your mat. This oppositional dragging energy brings more activation to the legs.

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You might stay in this baselayer version of the shape. The following actions still apply to the baselayer, or you might move to the next step of holding your back foot with your hand. If you do hold your foot, gently draw your heel toward your tail. Remember it can be helpful to pad your knee with a blanket unless your dog chooses to use it for his bed.

Action #3: Engage Your Butt

The trick to truly lengthening the frontside of the hip is to engage the backside. It’s helpful to keep this shape active rather than rest in your flexibility. Continue working through the actions above and firm your butt muscles. For many this is where the real magic happens.

Action #4: Draw the Front Ribs Back

Just like the butt wanting to arch back in lunge-like shapes, the frontside of the ribs often want to poke forward. Be sure to draw your front ribs back toward your spine to maintain tone in your abdominal core.

Keep in mind you might stick with the baselayer or your might be in the hand to foot variation. If you’re looking to move a little further, you might locate a friendly looking wall, shimmy yourself back toward that friendly looking wall, and place your back shin bone parallel to the wall.

Action #5: Shin Placement

If you have moved onto the shin and wall point, pay close attention to the placement of your shin. For folks with tight quadriceps and hip flexors it can be very tricky to get your shin flush with the wall. You might stick with the hand to foot variation and work your heel closer to your tail as if your shin was up against an imaginary wall.

If your shin is flush with a real wall, gently move your tail back toward your heel. At this point you might keep your hands on the floor, up on blocks, or walk your hands up to your front thigh. The higher you lift your chest and arms, the more length is required from the frontside of your back leg.

Continue to work through all of the above actions.

Action #6: We’re All Just Having a Good Time

I do find value in working through challenging shapes. I do not find value in working through shapes that make me grunt and grimace.

Whatever variation of the shape you land in, be sure to breathe and think happy, pleasant thoughts. If those happy thoughts are not coming easily, consider taking a step back. Revisit the baselayer version. There’s no harm in going back to where you started.

There you have it! I wish I could wax poetic about the origin of King Arthur’s Pose or explain the name, but I’ve got nothing. Hit me up if you’ve got the details.