World's greatest stretch

A flowing lunge, elbow drop and twist that warms up the hips, hamstrings and upper back in one move.

How to do it

1. 01From a high plank, step one foot up outside the hand on the same side; lower your back knee to the floor if that is easier.
2. 02Drop the elbow on the front-leg side down toward your instep, feeling the front of the back hip open.
3. 03Rotate your torso and reach that arm up to the ceiling, eyes following your hand, the other hand still on the floor.
4. 04Place both hands beside your front foot, shift your hips back and straighten the front knee to open the hamstring, then step back to the plank.
5. 05Repeat on the other side — alternate every rep, moving slowly and smoothly and breathing steadily.

Common mistakes

• Stepping too short — step far enough that your foot lands beside your hand.
• Moving only the arm — rotate from your upper back and open your chest toward the raised hand.
• Rushing, or holding like a static stretch — keep flowing, about one breath per position.