• Stretches the groin, hamstrings and calves.
  • Opens up the hips.
  • Improves mobility in the ankles, knees and hips.
  • Strengthens the feet and ankles. 

Skill Level

  • Intermediate


  • Hip Opener

Yoga 15 Series


  • From Runners Lunge, turn your back heel down and walk your hands to the back of the mat for Side Lunge. 
  • Drop your hips and flex your front foot to feel a stretch in your calf and hamstring.
  • Hold the pose for 5 deep breaths, in and out through your nose.
  • Take a deep breath in. Exhale, walk your hands to the top of your mat and step back to Downward Dog for the other side.


  • Avoid this pose if you have a foot, ankle or knee injury.