From this position, soften your left knee and lift your right knee straight out to the side, and lower it to nearly touch your toes to the ground. Pulse back up two times. On the last pulse, touch just your right toes to the ground, transfer your weight to the right leg, and bring your left toes to meet your right toes, keeping your heels off the ground the whole time.
Next, step back out with your left foot, and bring your right foot to meet your left to complete one rep. What it does: Promotes posture, core strength, balance, and inner and outer thighs, calves, and ankles.
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How to do it: Stand with both arms extended in front of you at shoulder-height. Take a large step forward with your left leg. From this position, bend both knees to degree angles, and lower into a forward lunge. Push through your left heel to come back up to standing position. Next, rotate your right toes to point toward the right, and plant your right heel as you bend your right arm to drive the right elbow across your chest and out to the right side. Press up through your heels, turn your right toes to your left, and extend the right arm straight in front of you to complete one rep.
What it does: Builds core strength and balance, lengthens the quads, and strengthens your glutes and inner and outer thighs. How to do it: Grab both ends of the resistance band or tights and hold them together with one fist over the other. Then, place your left foot in the center of the band with your toes turned slightly out. Keeping the band taut and close to the center of your chest, cross your right leg behind your body, and bend both knees to lower your body into a curtsy lunge. At the same time, shift your fists over your left hip, and pull the band up toward your chin with your elbows out to the sides.
From this position, press up through your left heel to stand and bring your arms back to starting position. Next, drive your right knee out to the right side as you bring your right toes toward your standing knee. Step back into a curtsy lunge to complete one rep. What it does: Strengthens your core, improves your balance, works your glutes and hamstrings. How to do it: Hold one end of the resistance band or tights in each hand, and place your left foot in the center of the band.
Extend both hands straight out in front of you to form a V with your arms. Without dropping them, take a large step behind you with your right leg, and bend both knees to lower your body into a backward lung. Sit back between your ankles onto the floor, a block or a blanket you can use two blocks or fold up your blanket for extra modification.
Pigeon Pose stretches the abductors of front leg, the IT band, the quads and hip flexors, the shin and the top of the foot of the back leg. From hands and knees, bring your right knee toward the outer edge of your mat turning out at your hip. Slide your left leg straight back behind your hip, until it is straight. If your hips are too tight to sit on the ground, use blocks or a blanket under your right sit bone to help prop yourself up and square off your hips. Walk your forearms to the floor, keeping your spine long.
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Extend the arms straight and long in front of you if possible, and reset your forehead on the mat or on a block. Hold for two minutes. This modified version of full Hanumanasana will stretch the Achilles, calves hamstrings and glutes of front leg. Extend your right foot in front of you, balancing on your heel.
Use blocks beneath your hands if you cannot touch the ground. If you can maintain a long spine, begin to hinge at your right hip to fold over your right leg, aiming your face toward your shin. Hanumanasana stretches the Achilles, calves hamstrings and glutes of front leg, and the hip flexor, quad, shin, and the top of the foot of back leg.
From the upright Half-Hanumanasana position, slide your right foot forward and lower your hip structure toward the mat. If you feel more flexible, lower your props until you can assume a full split position on the ground. Hold here for a few deep breaths and when you're ready to exit the pose, swing your back leg out in front of you as you shift your weight to the front hip.
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Our online classes and training programs allow you to learn from experts from anywhere in the world. Explore Classes. Written by Julie Wilcox. Share on: Group 7 Created with Sketch. Group 9 Created with Sketch. Group 10 Created with Sketch. Group 11 Created with Sketch. Group 7 Created with Sketch. Email Created with Sketch. Group 4 Created with Sketch. Are you planning to sport that short, sparkly dress for New Year's Eve? Triangle Pose Trikonasana. Triangle Pose stretches the adductors of front and back legs.
Stand with your legs about three to three-and-a-half feet apart. Hold for 10 deep breaths. Come back to a stand. Article continues below.
Side Stretch Pose Parsvottanasana. This intense pose stretches and lengthens the shin, calves, hamstrings and glutes. Forward Fold Uttanasana. Uttanasana stretches the Achilles, calves, hamstrings and glutes. Hold for 10 deep breaths as you keep the head and neck soft and released.
Dancer's Pose Natarajasana. If you are using the wall, the left hand supports you on the wall.
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Keep your chest lifted as your leg elevates. Hold for 5 breaths. This slightly modified Down Dog stretches the Achilles, calves, hamstrings and glutes. From Downward Dog, step your right foot forward into a low lunge. Bring your torso in toward your right leg if possible, or just stay where you are comfortable. In the modified variation, the legs will form more of an L-shape than a split. Hold for 10 breaths. Step back to Downward Dog and then switch sides. Hero Pose Virasana.
Hero Pose stretches the quads, shins, tops of the feet and the soft tissue around the knees.
Come into a kneeling position with your knees together and feet hips-width apart. Roll your thighs in and down. Stack your shoulders over your waist and sit tall. Hold for two minutes and breathe deeply. Pigeon Pose Eka Pada Rajakapotasana.