Lunge On The Knee

From all fours or a low lunge, step your right foot forward between your hands and lower your left knee to the mat with the top of the back foot resting down.

Pad the back knee with a folded blanket to protect it from pressure, since the kneecap bears weight in this shape.

Adjust the front foot forward until the right knee sits directly over the ankle, never letting it drift past the toes.

Bring your hands to the front thigh or stay fingertip-light on the floor, then gently ease the hips forward to stretch the front of the back hip.

Lengthen your tailbone down and lift through the belly so the lower back stays comfortable and supported, breathing slowly.

Hold for 5 to 8 breaths, then plant your hands and step back to all fours before repeating on the second side.