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Stand with feet hip-width apart, left hand holding the back of a chair for balance. Bend right knee 90 degrees up to hip height, then bring it out to right side. Switch legs and repeat to determine score for left hip.
Good (3 points): Thigh is parallel to floor; knee is directly out to the side.
Fair (2 points): Thigh is parallel; knee is slightly in front of body.
Poor (1 point): Thigh is lower than parallel; knee is slightly in front of body.
From downward dog, step right foot forward between hands. Lower left knee to floor and press hips forward while lifting torso up as you extend arms overhead. Hold for 8 to 10 breaths. Place palms back on floor on either side of right foot and step back into downward dog. Switch legs and repeat. Do 3 to 5 reps per leg.