World's Greatest Stretch

Execution

1. Step your right foot up outside your right hand with the foot flat and the front knee deeply bent.
2. Lower your right elbow toward the instep of that foot and hold for 2 breaths.
3. Press the right hand into the floor, open the torso and reach the left arm at the ceiling.
4. Follow the reaching hand with your eyes, hold for 2 breaths, then bring the hand back down.
5. Straighten the front knee and push the hips back to stretch the back of that thigh, holding 2 breaths.
6. Step back to the start and switch to the left side, doing 3-5 rounds on each side.
7. If the back knee is uncomfortable, put a folded towel under it.

Quick cues

• Front foot lands outside the hand.
• Press the hand down, then rotate.
• Eyes follow the reaching hand.
• Two full breaths in each shape.
• Open like a swinging gate.

Common faults

• Fault: The front foot landing behind the hand, so the hip never opens

  Fix: Step half a foot further so the foot lands outside and level with the hand.

• Fault: Rotating by twisting at the lower back

  Fix: Press the supporting hand down and turn from the upper back, letting the eyes lead.

• Fault: Bouncing down in the lunge position

  Fix: Hold still for 2 breaths and let bodyweight do the work instead of bouncing.

• Fault: Only doing the side that feels tight

  Fix: Do the same number of rounds on each side, because the easy side shows you what the other side is missing.