1. Downward Facing Dog Pose
- This pose helps stretch the hamstrings and makes the hips flexible.
- How to do: Stand up straight, bend down until your hands touch the floor. Step your legs back to form an upside-down V with your arms and legs straight. Keep your back straight, hips at their highest point.
2. Frog pose
- This pose helps open the hips and stretch the groin muscles.
- How to do it: Kneel on the mat, face down on the floor with your arms straight and your knees spread wide. Make sure your feet are in line with your knees. Lower your body until your elbows touch the floor.
3. Running posture
- This pose focuses on stretching the hip and hamstring muscles.
- How to do it: Step one long leg forward, keeping the front leg bent and the back leg straight. Keep the pelvis low and hands on the floor. Switch legs and repeat.
4. Forward bending posture
- This pose helps to flex the hips and stretch the hamstrings.
- How to do: Sit up straight, stretch one leg forward, bend over and try to touch your foot with your hands. Bend the other leg so that the sole of the foot touches your buttocks. Alternate between the stretched leg and the bent leg to stretch both sides evenly.
5. Triangle Pose
- This pose helps stretch both the hips and lower back.
- How to do it: Stand up straight, step to one side, one foot in, the other out. Spread your arms out to shoulder level and lean toward your extended leg, hands touching your feet or the floor. Adjust according to your ability.
