Lunge Sequence

There's a bunch of these I group together.

First, the high crescent lunge (knee off the floor) to the low lunge.

Then lower your arms to the "Spiderman."

If you can, try putting your elbows down to the Lizard pose:

Chances are, if you try this, you'll have to swing your forward knee outward to get the elbow down.

Then, go back to the Spiderman and then into the half-splits:

At this point, I do the moves that make it possible for me to run with Haglund's Deformity. Rotate the forward leg at the hip so the toes point inward and then outward (this is excruciating with Haglund's at first, but it gets better and makes it hurt less when running). Then roll the heel forward and backward.

From this, go back to the Spiderman, then into the Downward Dog:

From this pose, you can then move into the lunge with the other leg and do all the same exercises on the other side.