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Low Lunge

Opens the hip flexors and quads that tighten from sitting. A good first stretch on the mat.

How to

1. From hands and knees, step your right foot between your hands, knee over ankle.
2. Slide the left knee back until you feel a stretch at the front of the left hip.
3. Lift the chest and sweep the arms overhead, palms facing in.
4. Keep the front knee tracking over the middle toes. Breathe into the front of the back thigh and hip.
5. Lower the hands and switch sides.

Tips

• Tuck the back toes and lift the back knee for more intensity.
• Pad the back knee with a folded blanket if it's sensitive.
• Sit the hips forward rather than down — the stretch comes from the pelvis moving forward.