This pose helps you develop flexibility in the front of your hips and thighs — and will improve your posture as the muscles in the front of your body get more limber. To make this move easier to balance, you can rest your left hand on the back of a chair. But as you get more familiar with the move, practice balancing on your own throughout the movement.
1 Start by standing with your feet together. Shift your weight over your left foot and slowly bend your right knee, bringing your foot behind you, toward your buttocks. With your right hand, reach back and hold the outside of your right foot. Reach your left arm in front of you. Pull your abdominals in and drop your tailbone. You will feel a stretch in the front of your right thigh.
2 On an exhale, bend forward where the top of your thigh meets your hip. To make sure you stretch from your groin to your knee, keep your right knee directly behind you — don't let it point out to the side. Hold for 15 to 20 seconds, breathing evenly. Return to the upright position, release your foot and repeat on the other side.