Starting in tabletop posture, place hands below shoulders and knees below hips. Raise your right hand. Your attention should follow your right arm behind your left arm toward the left side of the room until your shoulder is on the mat.
Thread the needle
Start in downward facing dog. Bring the right leg forward toward your right hand. Rest your foot and ankle on the mat behind your left hand (resting it on the mat as close to your hand as is comfortable for you) and rwst your knee on the mat by the right hand.
Pigeon pose
Start kneeling on the ground. Step your right foot out in front of you, with your right knee bent at 90 degrees. Keep your left knee on the ground and stretch the left leg behind you, resting the top of the left foot on the ground.
Kneeling hip flexor stretch
Start kneeling on the ground. Step your right foot out in front of you, with your right knee bent at 90 degrees. Keep your left knee on the ground and stretch the left leg behind you, resting the top of the left foot on the ground.
Child s pose
Sit upright with broad legs. Foot flexion and quad engagement. Slowly fold forward to extend your arms in front of you. Rest your shoulders and extend your inner thighs. Hold 20-30 seconds.
Wide leg seated forward fold
Sit on the floor with both legs straight out in front of you. Reach your arms up above your head and then slowly fold forward as far as you can, resting your hands on your knees, shins or toes depending on your flexibility.
Seated forward fold
Sit on the floor with your back straight and legs out in front of you. Fold your knees and bring your feet close to your torso until they contact. Hand-hold both feet for support. Lean forward slowly to extend your hips.
Seated butterfly
Get into plank posture. Bring your right foot forward between your hands and lower your knees. Stay low and lay your hands on the floor beside your right foot. Your hips and left quad will stretch. Switch sides after 10 seconds.
Low lunge
From the low-lunge position, gently shift back on to the left knee with the right leg still extended. Straighten the right leg so that you feel a stretch behind the right leg and knee. Hold for 10 seconds, and then switch sides.
Low lunge into hamstring stretch