A. Quadriceps/Hip Flexors (Front of Thighs)
1. Kneel on the mat. With one knee on the mat, position the foot of the other leg so that the bend of that knee is just over 90 degrees.
2. Push your hips forward very slightly, thereby reducing this angle, and then tuck your hips underneath you.
3. Feel the stretch in the front of the thigh of your rear leg.
Hold for five to ten seconds and then repeat twice more.
B. Gluteus (Buttock Muscles)
1. Sit on your mat and arrange your legs as shown in the photograph, so that all of your joints form 90-degree angles.
2. Sit tall, then gently lean forward over your front leg, keeping your spine in neutral. Feel the stretch in the buttock muscle that you are sitting on. Alter the angle at which you are leaning over your leg until you feel the stretch. Stretch all of the tight spots for three to five seconds.
Change legs and repeat.Repeat twice more for each leg.
C. Back and Abdominals
Be very careful with this stretch if you suffer from back pain.
1. Stand tall, keeping your hands by your sides. Bend your knees,breathing out at the same time.
2. As you breathe in, straighten your knees and extend your arms above your head while stretching your back as much as you can.
Repeat three or four times.
D. Back and Waist
1. Sit cross-legged on the mat with your spine in neutral. Stretch one arm as high as you can toward the ceiling.
2. Then grasp your raised wrist with your other hand.
3. Keeping both “sitting bones” on the floor, gently pull yourself into a stretch with the hand that is holding the wrist. Hold for ten seconds.
Change sides.Repeat three or four times for each side.