Crescent Lunge Halfway Fold

STEPS : Start in a standing position at the top of your mat with your feet together and your arms resting at your sides. Step your right foot back about 3 to 4 feet, placing it firmly on the mat. Your right toes should be pointing forward, and your right heel should be lifted. Bend your left knee, so it aligns directly over your left ankle. Keep your left knee at a 90-degree angle or slightly less, to protect your knee joint. As you inhale, lift your arms up overhead, reaching toward the ceiling. Your biceps should be close to your ears, and your palms can face each other or be parallel. Lengthen your spine, engaging your core muscles for stability. Draw your shoulders down and away from your ears. Now, exhale and hinge at your hips, folding your upper body forward over your left thigh. As you fold, try to maintain a long spine, reaching your chest forward. Your hands can rest on your left thigh, on the floor beside your left foot, or you can reach for a yoga block if you need some elevation. Keep your right leg straight and actively engaged, with the back heel lifted off the mat. Feel the stretch along the front of your right hip (the hip flexors) and the hamstring of your right leg. Hold the pose for a few breaths, allowing your body to deepen into the stretch. To release, inhale and lift your torso back up to the standing position with your arms overhead. Exhale and step your right foot forward to meet your left foot, returning to the starting position. Repeat the same steps with your left foot stepped back to complete the pose on the other side.