Floor Lunge

Benefits

• Builds upper-arm strength
• Strongly stretches the hamstrings

Focus

Straighten your leg as much as possible and feel the deep stretch in your inner thighs.

1. Kneel on the floor. Step your right foot forward into a lunge. Place both hands on your right knee, one on top of the other. Rock back and forth 3 times to warm up your knees.
2. Clasp your hands together, and make a triangle with your elbows. Place your elbows on the floor, inside your right foot. Turn the toes of your left foot under.
3. Inhaling, straighten your left leg behind you. Exhaling, bend your left leg so it rests back on floor. Repeat the bending-and-straightening movement 3 times, then lower your knee to the floor.
4. Ease your hands back up onto your right knee, and lunge back and forth 3 times.
5. Step your right leg back to a kneeling position.
6. Step your left foot forward into a lunge. Repeat the sequence 3 times by first rocking back and forth, then bending and straightening the right leg.