60s each side hold · kneeling
Tailbone under, hips forward, chest tall.
- Kneel on one knee with the other foot flat in front, something soft under the down knee.
- Stack your front knee over your front ankle and rest both hands on that thigh.
- Tuck your tailbone under so your low back feels long.
- Glide your hips forward until the front of the back hip lengthens.
Where you feel itFront of the back hipFront of the back thigh
Tips: Fold a towel or cushion under the down knee. The tuck comes before the glide; without it the stretch lands in your low back. Keep your chest stacked over your hips rather than leaning out over the front foot.
Easier: Hold the back of a chair instead of resting your hands on the thigh. Shorten the stance and glide a shorter way. Take it standing, with the back knee lifted.
