Half-Kneeling Stretch Series

Equipment Needed

Open floor or yoga mat


  1. Start in the half-kneeling position (one knee up and one down)
  2. Tuck your pelvis by squeezing the glutes on your down knee side
  3. Keeping the pelvic position and glide forward into a hip flexor stretch
  4. Hold for a 3-5 count
  5. Return to the starting position then swing your front leg out to the side
  6. Glide your torso and pelvis to the side, do not sit back
  7. Hold for a 3-5 count
  8. Return to the starting position

Common Errors

Do not lean forward at the spine. Instead, glide your pelvis and torso together as one unit.

Progressions / Regressions:

If this is too challenging:

  • Use a dowel, chair, or other support to assist your balance

If you want more of a challenge:

  • N/A