30s each side hold · standing
Back knee lifted, reach both arms up and lengthen.
- Step one foot back into a long stance and lift the back heel.
- Bend your front knee to stack it over the ankle.
- Keep the back leg straight and strong.
- Reach both arms up alongside your ears.
Where you feel itFront of the back hipFront of the back thigh
Tips: Keep a hand on a counter, or a sturdy chair against a wall, if you feel unsteady. Tuck the tailbone slightly so you lengthen the hip, not the low back. Press the back heel toward the wall behind you.
Easier: Take a shorter step, keep a hand on a wall, and tuck the pelvis. The stretch stays at the front of the back hip. Rest your hands on your front thigh instead of reaching up. Lower the back knee to the floor for a kneeling version.
