4.3
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The Lunge with Spinal Twist is the easiest way to open the hips, so if you are someone who has locked or tight hips, then this stretch is for you.  It helps build lower body strength.  It engages the quads, core and glutes as well as improving balance.

It can also be a great way to aggravate lower back issues and other pains, be careful.

Time
2-5 Minutes

Muscle Group
Hip Flexors, Psoas, Glutes, Core, Lower Back

Moderate to Difficult
Easy

Fitness Type
Stretch

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Safety Tips

Always warm up your muscles before stretching because this could cause pain and create a long term injury. Gently come out of the stretch if you are feeling any pain. The pose is not recommended if you are suffering from a knee or back injury.

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Equipment Required

No mat is not necessary for this exercise. Though it might be a little more comfortable.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

2-3 minutes
10-15 secs hold
Repeat 3-4 times each side

Intermediate

2-4 minutes
15-25 secs hold
Repeat 3-5 times for each leg

Advanced

3-5 minutes
20-30 secs hold
Repeat 3-5 times each side

Instructions

Step 1
Watch the instructional video, then read the following for clarification.

Step 2
1. Begin with a forward lunge position on your mat. Your right leg should face forward. Place your left knee to the ground..

Step 3
Position your right elbow beside your right knee.

Step 4
Press your right elbow slightly into your right knee as you twist your torso to the left.

Step 5
Reach your left arm behind you until you feel a gentle stretch in your lower back and right groin.

Step 6
Hold the stretch, release and repeat steps 1 to 4 on the other leg.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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