The Fix: Opens the hips, hamstrings, groins, and hip flexors; releases chest, shoulders, and neck.
How to Do It: Step your right foot forward between your hands. Heel-toe your foot toward the edge of your yoga mat, so that your foot is slightly wider than your shoulders. Let your hips settle forward and down. Begin to walk your hands in front of you until you can come down onto your forearms (place them on the ground or on a block). Extend your chest forward, lengthening the spine. Keep your right knee hugging into your midline to get into your right leg's inner hip and thigh area. Try to soften your chest and draw the shoulder blades together, removing any rounding out of your back. Repeat on the opposite side.
Why It Works: “Again, this move is essential for stretching hips as well as the chest that tightens during squats,” says Kelly. You’ll benefit from doing this after a set of kettlebell swings, too, she says.