Side Lunge

The lesson

1. 01

   Stand wide

   Feet about a leg-and-a-half apart, toes turned out slightly.

2. 02

   Sink over one foot

   Bend that knee deeply, hips dropping down and over the foot, knee tracking over the ankle.

3. 03

   The straight leg stays planted

   That foot stays flat on the floor the whole time. It's what holds the stretch in your inner thigh — lifting it is the cheat that empties the pose.

4. 04

   Shorten the stance if you need

   Tight inner thighs mean a narrower stance, not a lifted heel. Hands together at your chest or framing the bent-knee foot.