Knee pain often results from a weakness in the muscles around the knee combined with a lack of flexibility, often in the hips. A twisting low lunge addresses both problems, because it strengthens the quads and the muscles in the lower leg, while stretching the hip flexors, glutes, quads, and hamstrings, and increasing mobility in your spine.

1. Step forward with your right foot, bringing your right knee directly over your right ankle in a low lunge. Your left knee and foot should rest on the floor. Inhale.

2. Exhale and twist to the right. Bring your left elbow to the outside of your right knee. Bring your palms together and press your right shoulder up and back, twisting the upper back. Keep your right foot relaxed and your weight evenly distributed on it. Resist any tendency to roll to the outer edge of the foot.

3. Stay for at least five breaths before carefully unwinding and changing legs to twist to the left. You might be more flexible on one side, so give your weaker side equal attention, even if it is not as comfortable at first.

Sage Rountree, a yoga teacher and author of The Athlete's Guide to Yoga, coaches runners and triathletes in Chapel Hill, North Carolina.