Kneeling Lunge (Anjaneyasana) with twist

Benefits:

• Stretches hip flexors

• Relieves low back pain

• Stretches thigh muscles

Steps:

• Start on all fours (arms under shoulders, knees under hips)

• Inhale, bringing right foot between both hands

• Check that your right knee is directly over your right ankle (protects your ligaments)

• Exhale, begin to straighten back (left) leg until you feel a comfortable stretch

• Allow your hips to gently drop

• Breathe into your belly to allow your hips and legs to relax and ease into the stretch

• Take 4-6 deep abdominal breaths

• Push down with your hands and bring your right foot back, coming back to all fours

• Repeat on the left side

Variation: While in lunge with right knee in front, bring left hand next to right foot, turn chest towards right knee and raise your right hand towards ceiling.  Repeat on other side.