World's Greatest Stretch

The lesson

1. 01

   Deep lunge, back leg long

   Step one foot forward between your hands into a deep lunge. Back leg straight and long behind you, back heel lifted. Let your hips sink down and forward.

2. 02

   Inside elbow toward the instep

   Bring the arm on the inside of your front leg down toward the floor — forearm if you can reach, hand on a block if you can't. Your front hip opens here.

3. 03

   Rotate and reach up

   Turn your chest toward the front leg and reach that same arm straight up to the ceiling. Follow your hand with your eyes. This is the part most people rush.

4. 04

   Straighten the front leg

   Bring the hand back down, shift your hips back over your rear knee and straighten the front leg, hinging over it with a long spine. Toes can pull back toward you.

5. 05

   The test

   Three distinct things — the front of your rear hip, a turn through your upper back, and the back of your front leg. If the rotation feels like nothing, drop your hips lower before you turn.