45s each side hold · kneeling
Sink the hip, then lean away from it.
- Kneel on one knee with the other foot flat in front, something soft under the down knee.
- Tuck your tailbone under and let your hips travel forward.
- Lift the arm on the kneeling side straight up alongside your ear.
- Lean away from the kneeling leg until the whole flank feels long.
Where you feel itSide of the waistAlong the ribsFront of the back hip
Tips: Fold a towel or cushion under the down knee. Tuck the tailbone before you lean, so the bend comes from your ribs. Keep your chest facing forward as you lean, not turning toward the floor.
Easier: Rest the free hand on the front thigh instead of reaching. Lean less far and hold the reach tall. Lower the front foot onto a block or a low step.