Lunge Pose Meditation

Billed as a back stretch, this asana also opens your hips and groin. If you have time for a only few poses, combine this one with the Cat pose and Butterfly pose for a mini routine.
Follow these steps and enjoy the stretch:

1. Begin on your hands and knees with your spine horizontal and your arms and thighs perpendicular to the floor (like a four-legged animal).
2. Move your left knee forward and place your left lower leg on the floor with your heel close to your right groin.
3. Extend your right leg straight behind you with your knee facing downward.
4. Sink your pubic bone toward the floor, while lifting your chest gently upward and forward with your weight on your arms and right leg. Make sure that any torque in your bent leg occurs in the hip joint, not the knee. Feel the stretch in your lower back, in the hip joint of your bent leg, and in the groin, hip, and thigh of your straight leg.
5. Hold the stretch for five to ten breaths; then repeat on the other side.