GOAL: Improve hip extension and create length through the front and lateral hip.

1. Set up: Begin in a half-kneeling position with one foot forward and the opposite knee supported on a mat or pad. Keep your front foot grounded, pelvis facing forward and ribs stacked over your hips.

2. Move into the lunge: Gently lengthen your tailbone down and shift your pelvis forward until you feel a comfortable stretch through the front of your back hip.

3. Add the arm: Reach the arm on the kneeling-leg side up and over to the opposite side to increase the length through the front and side of your hip and trunk.

4. Breathe: Take slow breaths into your ribs without arching your lower back, rotating your pelvis or forcing the range.

5. Return: Come back to centre, lower your arm and change sides.