Low Lunge Twist
Equipment: None
Instructions:
1. Starting Position: Begin by standing tall with your feet hip-width apart. Take a deep breath and prepare to engage your core.
2. Step Forward: Step your right foot forward into a lunge position, ensuring your right knee is directly above your right ankle. Your left knee should be lowered to the ground.
3. Align Your Body: Keep your back leg (left) extended straight behind you, and your back heel should be off the ground.
4. Position Your Hands: Place both hands on the ground inside your right foot. Keep your elbows slightly bent.
5. Twist Your Torso: Rotate your torso towards your right thigh. Lift your left arm up towards the ceiling, opening your chest. Your gaze can follow your left hand.
6. Hold the Stretch: Maintain this position for 15-30 seconds, breathing deeply. Focus on relaxing into the twist while keeping your hips low.
7. Return to Start: To exit the position, slowly lower your left arm, bring both hands back to the ground, and step back to the starting position.
8. Switch Sides: Repeat the exercise by stepping your left foot forward and twisting to the left, following the same steps above.
9. Complete the Sets: You may perform 2-3 sets on each side, ensuring you alternate between right and left.
Tips:
- Keep your core engaged to protect your lower back.
- If you feel tightness in the hips or lower back, adjust the depth of your lunge.
- You can use a yoga block under your hands for added support if you can't reach the floor comfortably.
