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Move into the stretch slowly until you feel gentle tension, not pain.
1. Step into a deep lunge, both hands inside the front foot.
2. Rotate your torso and reach the same-side arm toward the ceiling.
3. Return and repeat, then switch sides.
Breathe slowly and deeply, relaxing further into the stretch on each exhale.
Bouncing into the stretch and pushing through sharp pain.
Never stretch into pain; ease off if you feel pinching or sharp discomfort.
Beginner: Skip the rotation, hold the lunge stretch.
Intermediate: As described.
Advanced: Add a hamstring straighten of the front leg between reps.