Lower-Body Mobility

Loosen hips and groin with dynamic flows and steady holds.

1. Shin Box Switch

   2 sets

   8 reps

   30s rest

2. Tiger Yoga Pose

   2 sets

   1 reps

   30s rest

3. Low Lunge Yoga Pose Anjaneyasana I

   2 sets

   1 reps

   45s rest

4. Frog Pose Mandukasana

   2 sets

   1 reps

   45s rest

5. Standing Figure Four Pose

   2 sets

   1 reps

   45s rest

6. Humble Warrior Pose

   2 sets

   1 reps

   30s rest

7. Worlds Greatest Stretch

   2 sets

   6 reps

   45s rest

Ease tight hamstrings and calves; finish with gentle inversion for recovery.

1. Toy Soldier Dynamic Stretch

   2 sets

   10 reps

   30s rest

2. Standing Half Bend

   2 sets

   1 reps

   30s rest

3. Hands to Feet Pada Hastasana

   2 sets

   1 reps

   30s rest

4. Standing Forward Bend Uttanasana

   2 sets

   1 reps

   45s rest

5. Lying Single Leg Hamstring Stretch against Wall

   2 sets

   1 reps

   30s rest

6. Downward Facing Dog

   2 sets

   1 reps

   45s rest

7. Heel Press

   2 sets

   1 reps

   30s rest

8. Legs-up The Wall Yoga Pose

   1 sets

   1 reps

   30s rest

Open the front of the thighs and activate glutes; add gentle balance work.

1. Seated Quadriceps Stretch

   2 sets

   1 reps

   30s rest

2. Half Frog Pose Ardha Bhekasana

   2 sets

   1 reps

   30s rest

3. Chair Pose I Utkatasana I

   2 sets

   1 reps

   45s rest

4. Warrior Pose I Virabhadrasana I

   2 sets

   1 reps

   45s rest

5. Bridge Pose Setu Bandhasana

   2 sets

   1 reps

   45s rest

6. Prayer Squat Yoga Pose

   2 sets

   1 reps

   45s rest

7. Standing Knee to Chest Stretch

   2 sets

   6 reps

   30s rest

8. Wide legged Forward Bend Prasarita Padottanasana

   2 sets

   1 reps

   45s rest