Perform this yoga pose to help your body find a balance between effort and ease. It will strengthen your lower body and provide a deep stretch in your back muscles. Move into it slowly to allow time for you to find your center and feel a sense of strength and stability while holding the posture.

Step 1 Stand with your feet 4 to 5 feet apart in a long lunge with your right leg forward. Straighten your left leg behind you with your knee and toes turned out slightly. If you can, bend your right knee until your thigh is parallel to the floor. Inhale, lift your chest and interlace your hands behind your hips. Straighten your arms and reach your knuckles down toward your back leg.

Step 2 On an exhale, lead with your chest and fold forward at your hips, bringing the right side of your chest near your inner right thigh. Relax your head down as you raise your hands up. Remember to keep your hips low and your back leg straight. Hold this pose while you take three to four full breaths. Return to the start position, switch legs and repeat with the right leg behind you.

Karen Voight can be reached at kvoightla@aol.com.