Low Lizard Pose

A yoga-inspired hip and groin stretch where the trainee moves from a lunge position with forearms lowered to the ground. This deep stretch targets hip flexors and inner thighs.

Instructions

1. Start in a plank position on a mat
2. Step your right foot forward and plant it outside your right hand
3. Lower your forearms to the ground, keeping your elbows underneath your shoulders
4. Sink your hips down toward the mat, feeling a stretch in your right hip flexor
5. Keep your back leg extended and your back foot grounded
6. Gently shift your weight forward to deepen the stretch
7. Hold for 20-30 seconds
8. Return to plank and repeat on the left side

Tips

• Warm up before attempting this deep stretch
• Do not push into pain; only mild discomfort should be felt
• Use a yoga mat or padded surface to protect your forearms
• Keep your shoulders relaxed and away from your ears
• Breathe deeply throughout the stretch
• This stretch is best performed at the end of a workout when muscles are pliable