Pigeon Pose

Begin in downward facing dog, peddle the feet out a few times. Lift the left leg into three legged dog and then bring your left knee between your hands, placing your left ankle near your right wrist. Extend your right leg behind you so your kneecap and the top of your foot rest on the floor. Press through your fingertips into the floor and rock side to side. Release your tailbone back toward your heels. Work on squaring your hips and the front side of your torso to the front of your mat. Draw down through your front-leg shin and balance your weight evenly between your right and left hips. Flex your front foot. Press down through the tops of all five toes of the back foot. Gaze downward softly or lower your head on your forearms to rest for a few deep breaths. To release the pose, tuck your back toes, lift your back knee off the mat, and then press yourself back into Downward-Facing Dog. Repeat for the same amount of time on the other side.

Hamstring Stretch

Start with both knees on a mat. Keep the spine in a neutral position. Place the right leg in front of the body with the foot flexed, the heel pushed into the ground, and the toe pointing toward the ceiling. Gently lean forward and place the hands on the straight right leg. Rock the front foot side to side to allow each of the three hamstring muscles to stretch. If you find a spot that’s tight, maybe hold the stretch for a few extra breaths. Repeat on the other side.

Quad Stretch

Start the stretch in a high lunge position, with your left foot forward. Allow the back knee to remain on floor and take a moment to find your balance. Once you’re ready, reach back with your right arm, and grab your ankle, or toes, depending on what’s easiest. Hold the position for 30 seconds, keeping your body steady. Push a little further if you’d like to get a hip flexor stretch as well. Gradually come back into the starting position and as you exhale lower the left leg and gently take your left foot back to switch sides.