Start in high plank with flat back and wrists beneath shoulders. Step right foot forward and land it outside right hand for a deep lunge. Left knee may rest on mat straight or slightly bent. Lift the right hand off the mat, bend the elbow, and extend the left forearm between the right foot and left hand to the mat.
1. World's Greatest Stretch
Sit upright with legs slightly wider than hip-width apart and knees bent 90 degrees. Rotate your knees while keeping your heels on the floor. Holding your arms straight in front of you adds difficulty. Focus on hip mobility and stand erect while you move your knees. Do 6 repetitions per side.
2. 90/90 Hip Switch
Beginning on hands and knees with hands shoulder-width apart and knees below hips. Pull your belly button to your spine and bend your lower back while inhaling. Hold the cow pose for 2-3 seconds. Arch your back and glance up to slowly assume the cat stance. Keep the cat pose for 2-3 seconds. Do 8 repetitions per position.
3. Cat Cows
Start in plank posture with shoulders over wrists and hands. Push back from your hands and raise your hips to form a downward dog. Bend your left knee to your chest and elevate your left leg behind you. Let your left foot descend toward your right glute as you open your hip. Reverse the movement to restart. Flip and repeat. One rep. Compete 8 reps.
4. Downward Dog Hip Opener
Start in a half-kneeling stance, left leg in front of you with knee bent and foot placed, right knee on ground either directly under your chest or somewhat behind you with 90-degree bend. Place hands on hips and left foot out. Move hips left and weight onto left foot. Hold this stance for 1-2 seconds before centering.
5. Half Kneeling Adductor Rock
Lift your right arm to the ceiling, looking at your hand. Bring it down and thread the needle between your left hand and left knee, lowering your right shoulder. Quickly reverse for another rep. Repeat on opposite side after six repetitions.
6. Thread The Needle
Start standing with feet hip-width apart and head straight. Step back with your right leg and gently bend your left knee, bringing your hands straight above your head. Switch legs after 30 seconds. Stretch your rear legs, especially your achilles.
7. Achilles Opener