Locust Y Jumping Jacks
How to Do It: Roll to your belly and lift your arms, chest, and legs off the floor. Move through slow “jumping jacks”: Inhale, spread your arms to a Y, and squeeze your legs together, then exhale, bring your arms together, and spread your legs to a Y. Repeat five to 15 cycles.
How to Do It: Bend your left leg and drop the knee to your left. Then, extend your right leg behind you. Press your right hip toward the mat. Inhale, then exhale as you walk your palms as far forward as is comfortable. Hold for at least 45 seconds. Repeat on the right.
High Lunge Quad Stretch
How to Do It: From standing, step your left foot back to come into a high lunge. Then exhale, gently bending your back leg until you feel a quad stretch. Inhale to lift back to the start. Raise and lower three or four times. Repeat on the other leg.
Revolved Low Lunge
How to Do It: Start in a lunge with your right knee forward and your left knee and foot on the floor. Bring your hands into a prayer position, then cross your left elbow across your right knee for a twist. Hold for three to seven breaths, then repeat on the other side.
How to Do It: From a low lunge with your left knee forward, place your palms on your mat. Turn your left foot out to a 45- degree angle, then roll it onto its outside edge. Press gently on your left inner quad. Hold for three to seven breaths. Repeat on the other side.
How to Do It: From pigeon pose, bring your right leg to the front, stacking your right shin atop the left. (Use a blanket or block if there is a big gap between your right knee and left leg.) Inhale, then exhale and fold forward. Hold for one to two minutes, then switch sides.
Bound Angle Pose
How to Do It: Sit and connect the soles of your feet. Grab your feet, inhale, and fold forward as you exhale. Hold for one to two minutes. (For a less intense version, place additional blocks or blankets under your knees for support.)
Keeping your spine long and legs together, come into a V-sit. For the easier version, bend your knees or keep your feet on the ground. Make it harder by straightening your legs and lifting your arms. Hold for five to 15 breaths.
Listing Boat Pose
Return to your V-sit and rock onto your right glute. For more of a challenge, lower your legs and upper body closer to the ground. Hold for five to 10 breaths, then repeat on the left side.
Bring the soles of your feet to touch and lean forward, stretching your inner thighs for 10 to 15 breaths.