half pigeon

Pigeon helps to open up the hips, stretch your glutes and release stubborn tension.

1. From all fours, bring your right knee forward towards your right wrist, shin across your mat, and extend the other leg back behind you.

2. Lower your hips towards the floor and stay upright or gently lower torso towards the floor, whatever feels best for you.

3. As you hold, try to sink further into your hips with each exhale to increase the stretch if you feel comfortable, keeping your hips level.

butterfly

1. Start by sitting on the floor with your legs straight out in front of you.

2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.

3. Bring your heels as close to your body as possible.

4. Place your hands on your ankles or feet.

5. Take a deep breath in and lengthen your spine.

6. As you exhale, gently press your knees down towards the floor.

7. Keep your feet close to your body and avoid forcing your knees down too far.

8. Hold the pose for 30 seconds to 1 minute, breathing deeply.

9. To release the pose, use your hands to gently bring your knees back together and straighten your legs out in front of you.

Kneeling Hip Flexor 

1. Start by kneeling on the ground with one leg in front of you and the other leg behind you.

2. Make sure your front knee is directly above your ankle and your back knee is directly below your hip.

3. Engage your core and shift your weight forward, keeping your back straight.

4. You should feel a stretch in the front of your hip and thigh.

5. Hold the stretch for 20-30 seconds, then switch legs and repeat.

6. Repeat the stretch 2-3 times on each leg.

seated rotation

1. Start by sitting on the floor with your legs extended in front of you.

2. Place your right hand on your left knee and your left hand behind you on the floor.

3. Inhale and sit up tall, lengthening your spine.

4. Exhale and twist your torso to the left, using your right hand to gently pull your left knee towards your right shoulder.

5. Hold the stretch for 10-15 seconds, breathing deeply.

6. Release the stretch and repeat on the other side, placing your left hand on your right knee and your right hand behind you on the floor.

7. Repeat the stretch on both sides 2-3 times.