Yoga · Flexibility

Low lunge and hip flexor release

Low lunge built from a pelvic tuck rather than depth, with half splits and an optional quad stretch, on padded knees.

Blanket under the kneesT
Start / 6
Time
12 min
Players
1–30
Age
U12+
Area
Mat per person
Equipment
matsblocksblanketsstraps

Setup

  1. Mats with space between them; two blocks, a folded blanket and a strap per student. A chair or the wall nearby for anyone who prefers not to kneel.
  2. Before starting, ask students to say if they are pregnant, injured or managing a health condition; they get advice from a health professional and use the gentler options.

How it runs

  1. Start in Tabletop with the blanket under the knees; eight rounds of Cat-cow (Marjaryasana–Bitilasana), moving with the breath.
  2. Step the right foot between the hands into Low lunge (Anjaneyasana), back knee on the blanket, hands on blocks either side of the front foot.
  3. Before going anywhere, draw the front of the pelvis up towards the ribs (a gentle tuck). Then ease the hips forward only until the front of the left thigh feels a stretch. Five breaths.
  4. Hands to the front thigh, or arms up on an inhale if the lower back stays long. Five breaths, softening on each exhale.
  5. Half splits (Ardha Hanumanasana): shift the hips back over the back knee, straighten the front leg as far as is comfortable, hands on blocks, toes pointing up. Five breaths, then back to low lunge for two.
  6. Optional: loop the strap around the back foot and draw it gently towards the hip for three breaths, only if the knee is happy. Repeat everything on the left; rest in Child's pose (Balasana).

Coaching points

  • Front knee stacks over the ankle or slightly behind it.
  • The stretch comes from the tuck, not from sinking lower; a small lunge can be plenty.
  • Ribs stay over the hips so the lower back doesn't arch when the arms lift.
  • A stretch sensation is fine; pinching at the front of the hip or in the knee means ease back.
  • Long, unhurried exhales help the hips soften.

Common mistakes

  • Lunging so far forward that the lower back arches.
  • Kneeling straight onto the kneecap without padding.
  • Bouncing the hips to go deeper.
  • Holding the breath at the deepest point.

Say it: “Tuck, then lean.”

Make it harder

  • Lift the back knee into a high lunge for three breaths before lowering again.
  • Hold the back-foot stretch with the hand for five breaths if it stays comfortable.

Make it easier

  • Double the blanket or use a cushion under the back knee.
  • Blocks at their tallest, or a chair beside the mat to steady the balance.
  • A standing lunge holding the back of a chair or the wall, with no kneeling.

Reviewed by the Sportdify coaching team.