Lower Back 5

Instructions

• Start from a standing position with your feet wide and your toes pointed forward.
• Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
• Relax your head, neck, and arms and try to place your palms on the floor.

Tips

• Focus on lengthening your spine as you fold forward.
• Keep your legs straight but not locked.
• To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

• If you can't reach the floor, place your hands on your shins or blocks.

Benefits

Calves, Groin, Hamstrings, Hips, Lower Back

Instructions

• Start from a kneeling position with your knees hip-width apart and your arms at your sides.
• Step forward with one leg to place your foot on the floor in front of you, forming a 90-degree angle with both knees.
• Raise your opposite arm above your head and place your other hand on your hip.
• Press your hips forward while reaching up and over with your raised arm.

Tips

• Align your front knee directly above your ankle.

Modifications

• If you have knee pain, place a cushion under your back knee for support.

Benefits

Hips, IT Band, Lats, Lower Back, Obliques, Psoas, Quadriceps

Instructions

• Start on the floor in a seated position with your legs extended in front of you and your hands behind you for support.
• Lift one leg and cross your ankle over your opposite thigh, just above the knee.
• Slide your bottom foot toward your body so your knee is bent and your foot is flat on the floor.

Tips

• Keep your arms straight and lift your chest to open your shoulders.

Benefits

Glutes, Hips, IT Band, Lower Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one leg and place the sole of your foot against your opposite inner thigh.
• Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

• Focus on hinging at the hips rather than rounding your back.
• Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

• If you can't reach your foot, use a yoga strap or towel looped around your foot.
• For less intensity, bend your extended leg slightly.

Benefits

Calves, Glutes, Groin, Hamstrings, Lower Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your heel back towards your glutes.
• Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
• Slowly lean back to rest on your elbows.

Tips

• Keep your hips, knees, and ankles aligned.
• Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Ankles, Hips, Knees, Lower Back, Quadriceps, Shins

Instructions

• Start lying on your side with your legs extended and your feet stacked on top of each other.
• Place your bottom elbow under your shoulder and your forearm flat on the floor.
• Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
• Rest your top hand on your hip and hold the position.

Tips

• Keep your hips lifted and in line with your body.

Modifications

• For less intensity, lower your bottom knee to the floor for support.

Benefits

Abdomen, Obliques, Shoulders, Triceps

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Lift one leg and cross your ankle over your opposite thigh, just above the knee.
• Let both legs fall to the side, so your top foot and bottom leg are flat on the floor.

Tips

• Keep your shoulders flat on the floor.

Benefits

Glutes, Hips, IT Band, Lower Back, Spine