Move 1: With your left foot in front and your right leg back in the lunge, drop your right knee to the floor on a padded surface such as a pillow, folded towel, or yoga mat. Reach around to your right and grab your right foot, bringing it closer to your right glute. Do not let your right hip pop up when you bring the foot in closer. Hold for 20 to 30 seconds, then repeat on other side.
Move 2: From a standing position bend over and put your hands on the floor, one hand on either side of your left foot. Take a very large step back with your right leg. Keep your right knee straight, drop your hips, and make sure that your left knee is over your left ankle. Reach the right heel back and squeeze the right glute to intensify the stretch in the hip flexor. Repeat with the left leg behind you. Hold each side for 20 to 30 seconds.
• Make sure you step back far enough into the lunge. When you are in the stretch, the front knee should be over the front ankle.
• Keep your chest up, shoulders back, and posture intact during both stretches.