Stretches your hamstrings; opens your chest; warms up your hip flexors; opens your hips, helping you build confidence for what’s to come
From Tadasana, inhale and step your right foot back into a lunge, keeping your left knee over your left ankle and your back leg strong and straight. Lift your arms alongside your ears and stretch your side ribs up away from your pelvis. As you exhale, continue to bend your left knee until your left thigh is parallel to the floor. Maintain power in your back leg by reaching through the heel and firming your quads as you stretch skyward. This pose opens your chest and hip flexors and trains you to powerfully straighten the back leg—
all attributes required in our peak pose, Astavakrasana. Hold here for 3 breaths and then release by stepping forward to Tadasana. Repeat on the opposite side.
See also Why Soccer Is a Yogi’s Sport—Plus, 7 Poses for Soccer Lovers