The Fix: Opens hips and chest; stretches arms and legs while also strengthening them, too.
How to Do It: From downward facing dog, step your right foot forward to the inside of your right hand. Pivot on the ball of your left foot, dropping left heel with foot turned out about 45 degrees. Bend right knee directly over your right ankle. Rise to standing, bringing your arms out and up toward the ceiling, keeping chest open and coming into a slight backbend. Lift your gaze up and slide shoulder blades down your back. Draw your right hip back and your left hip forward so both hips are squared to the front of your mat. Ground down through the outer edge of your left foot. Make sure your right thigh is still as parallel to the floor as possible. Drop your hands to your mat and step your right leg back to downward dog. Repeat on left side. Continue to check the alignment of your hips while holding the pose, making sure hips are square while arms are strong and up by your ears to reap the maximum benefits of this pose.
Why It Works: “Anything that works your hips helps with squatting, but proper shoulder form here also helps you prep for overhead movements,” says Kelly, since it really requires focus.