Stretches

Toes Stretch:

Pins and Needles: Kneel on knees with toes tucked, arms behind back in prayer position, sit back on heels, and lean weight back so you feel the stretch in your toes.

Hamstrings

Standing Fold Forward: Legs hip width apart, left hand grabs right elbow, right hand grabs left elbow. Bend forward with slight bend in knees, allow gravity to pull arms down for deep stretch.

Single leg-seated:  Sit on floor with legs straight infront of you. Bring bottom of left foot against inner right thigh. Right leg straight infront you you, foot flexed. Push through right heel, bring chest to leg until you feel stretch. Do the same on opposite side.

Double Leg Seated: Sitting on floor, stretch both legs out infront of you, feet flexed, push through heels and with a straight back, bring chest to legs.

Lying Leg Hold : Lay on back with left leg bent, right leg straight. Bring right leg up and and hook foot with strap, belt or towel. Pull strap to bring leg towards you. Do same on opposite side.    Variation: Opposite hand pulls opposite leg across body.

In same laying position, open straight leg to the side and with strap pull leg towards you. Do the same on opposite side.

Hips

Butterfly: Feet together, straight back, walk hands out in front of legs pulling chest down with straight back.  Variation: use resistance by pushing knees down with hands while pushing up with knees into hands for 20 seconds, release, inhale and exhale while walking hands out again.

Lunge: Deep lung, hands on ground, let gravity pull hips down. If you need a deeper stretch place elbows on ground.

Floor straddle: Sit on floor, straight back, open legs into a v or wider. sit forward.

Wall straddle : Lay on back with booty against a wall, legs straight up against wall, open legs into a V or wider.

Frog:  On knees spread legs about shoulder width apart (may need to be wider depending on flexibility) feet directly behind knees. elbows to the ground infront of body, let gravity pull hips down.