Stretch the limits of your flexibility

Increase the range of motion in your lower body by doing this stretch after your workouts. Your muscles will be warm and pliable, and it will feel good to relax into yoga poses such as this. If you’re not very flexible, your head won’t touch the floor but you’ll still be receiving the benefit of this pose. Be patient and consistent -- and soon you’ll feel your body respond.

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Karen Voight

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1 Start by standing on a level surface with your feet 2 1/2 or 3 feet apart and your toes facing forward (use a sticky mat to prevent your feet from sliding farther apart). On an exhale, bend forward at your hips and place your hands on the floor directly below your shoulders. Inhale, lift your chest and lengthen your spine, keeping your arms straight.

2 This time when you exhale, walk your hands back between your feet, and bend your elbows directly above your wrists. Direct the crown of your head toward the floor and point your buttock bones toward the ceiling. Hold this position for 20 to 30 seconds as you continue to take full, deep breaths. Slowly come out of the stretch, raising your chest and straightening your arms. Place your hands on your hips, and bring your torso to an upright position.

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Karen Voight can be reached at kvoightla@aol.com.