Most of us naturally sleep in a curled-up fetal position, said Juliet Lundholm, RYT 200, owner of The Garden Studio in London. "This pose is the total antithesis to this, providing that glorious stretchy feeling throughout the body and in particular creating a lot of space at the hip flexors, which is hugely important if the rest of your day is spent sitting at a desk."
Begin standing in a Forward Fold position, bending at the hips and letting your arms hang comfortably towards the ground.
Lift halfway out of your fold until your spine is straight and parallel with the ground. Your hands may be on the ground under your shoulders or on your shins.
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.