Low Lunge

How to do it

Kneel on the floor on both knees. Step the right foot forward so it lands flat on the floor a comfortable distance ahead — the right knee stacks over the right ankle. The left knee stays grounded behind you, with the top of the left foot resting on the floor; fold a blanket under the knee if it's tender. Hands rest on the front thigh, or sweep overhead for a deeper stretch. Sink the hips forward so the front of the left hip and quad lengthens. Hold, then switch sides.

Why it's good for runners

This is the single most useful pose in the catalog for a runner. The hip flexor on the back leg is exactly the tissue that sitting all day and running for hours both shorten — and Low Lunge stretches it directly, deeply, and with no equipment. If you do one yoga pose a day, it's probably this one.

Common mistakes

Don't let the front knee drift past the front ankle — back the foot up if it does. Don't crunch the lower back to push the hips farther forward; the stretch is in the hip flexor, not the lumbar. And if the back knee is sensitive, double up the blanket — there's no toughing it out, you just won't sink in.