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 and take a step back with your left leg.

Bend your left leg, keep your right leg straight.

Bending at your hips tip your upper body forwards and lift your right toes up keeping your right heel.

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, 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 towards 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 towards your body.

Repeat on the other side.

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