⚬ Start in a standing position with your feet shoulder-width apart and your hands on your hips.

⚬ Take a large step back with your left foot and press your back heel flat to the ground.

⚬ Bend your right knee slightly and push your
hips forwards.

⚬ Repeat on the other side.

⚬ Start in a standing position on the edge of a step or a yoga block.

⚬ Stand close to a surface you can use to balance like a wall or countertop.

⚬ Keeping your left leg straight drop your left heel off the edge of the raised platform.

⚬ Bend your right leg slightly, and use your right leg to support your body weight.

⚬ Repeat on the other side.

⚬ Start in a standing position with both heels over the edge of your step or yoga block(s).

⚬ Stand close to a solid surface for support like a wall or countertop.

⚬ Keeping both your legs straight drop both heels off the edge of your raised surface. 

⚬ To increase the stretch lean a little
forward.

⚬ Starting on your hands and knees. 

⚬ Keeping your hands and the balls of your feet steady.

⚬ Lift your hips up to make a triangle shape
with your body.

⚬ To increase the stretch press both heels down toward the floor.

⚬ Starting on your hands and knees.

⚬ Keeping your hands and the balls of your feet steady.

⚬ Lift your hips up to make a triangle shape with your body.

⚬ Bend your left leg or raise it off the floor (to take away any stretch in your left leg)

⚬ Keep your right leg straight and press your right heel closer to the floor.

⚬ Repeat on the other side.

⚬ Starting on your hands and knees.

⚬ Step forward with your right foot so that it lands between and forward of your hands. 

⚬ Drop your body weight backward rolling your right foot onto the heel.

⚬ While pointing your toes skyward slowly “windscreen wipe” your foot side to side.

⚬ Repeat on the other side.

⚬ Starting on your hands and knees.

⚬ Step forward with your right foot so that it lands between and forward of your hands. 

⚬ Drop your body weight backward rolling your right foot onto the heel.

⚬ Point your toes up and back towards you.

⚬ To increase the stretch, hold onto the ball and toes of your right foot with your right hand and gently pull back.

⚬ Repeat on the other side.

⚬ Start in a lying position on your back and loop a strap or towel around the sole of your right foot.

⚬ Bend your left leg and place your foot flat on the floor for support/balance.

⚬ Keep your right leg straight.

⚬ Push your heel up while preventing the foot from moving up by pulling the strap or towel toward your body.

⚬ Repeat on the other side.

⚬ Start in a standing position with your feet shoulder-width apart, and rest your hands on your hips.

⚬ Take a large step back with your left foot then bend your back leg and push your heel
down.

⚬ Lean forward by bending your right leg a little and pushing your hips forwards.

⚬ Repeat on the other side.

⚬ Start in a standing position with both of your heels hanging over the edge of a step or a yoga block.

⚬ Stand close to a wall or a countertop for support/balance.

⚬ Bend both legs slightly and drop your left heel off the edge of the step or block.

⚬ Repeat on the other side.

⚬ Start in a standing position with your feet shoulder-width apart.

⚬ Bend both your legs and hips while you lower down into a squatting position.

⚬ Make sure your toes are facing forward.

⚬ Reach out in front of your body with both arms and rest your fingertips on the floor for balance.