Get ready to crush your workout!
Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor. Your head should be between your arms, facing your knees, and your back should be flat.
Pause, then shift your weight forward into a plank as you step your right foot outside your right hand. Raise your torso to assume a low lunge position. Squeeze your glutes to increase the stretch in your back leg’s hip. This is 1 rep.Transitioning between these two moves will help open up your hips and back—this is another stretch where it helps to focus on control in your movements. If you have tight ankles or hamstrings, you can bend both knees in your down dog. It's totally OK if your heels don't reach the ground, says Dr. Denis.
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