60s each side hold · kneeling
Tuck the tailbone, then draw the heel in.
- Kneel on one knee with the other foot flat in front, something soft under the down knee.
- Tuck your tailbone under so your low back feels long.
- Reach back with the hand on the kneeling side and take hold of that foot.
- Draw the heel toward your glute and stand tall through your chest.
Where you feel itFront of the back thighFront of the back hip
Tips: Fold a towel or cushion under the down knee; this shape asks a lot of it. The tuck is what moves the stretch out of your low back and into your hip. Stay tall through the chest rather than leaning back toward the foot.
Easier: Loop a strap or towel around the back foot and hold that instead. Rest the back foot up a wall or against the front of a sofa. Leave the foot on the floor and stay in the lunge.
