If you're sitting down for most of the day, chances are your hips are pretty tight. "A properly executed crescent lunge will help to open the hip flexors, engage the glutes, and strengthen the muscles of the torso — all super important for proper posture and back health!" said Julie Erickson of Endurance Pilates and Yoga.
From Standing Forward Fold, step your right foot back, and lower your right knee to the floor. Keep your left knee directly over your ankle.
Inhale to raise the arms up, sinking the pelvis toward the floor to intensify the stretch in the hips. Look up to intensify the stretch, and open your chest. You can also hold the pose with your hands on your knees.
Hold for 30 seconds.
Come out of the pose by curling your right toes under, placing your hands on the ground.
Come into a plank position, then walk back into Standing Forward Fold.