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Stand up tall and take a big step froward so that when you bend your knees your front knee stays above the ankle. Try to get deep enough in the lunge position that your back knee touches the floor, or comes close. Then step the back leg to meet the front and continue forward.
Sit on the floor with one leg out infront of you, bent at 90 degrees. Place your back leg so that your knee is in line with your hip and that knee is bent at 90 degrees also. if this position is uncomfortable enough, just hold and take deep breaths. If you want a deeper stretch, begin to fall forward over your front leg, keeping your spine as long as possible. Go slow and controlled to work on your mobility.
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