Kneel on mat, then step left foot forward, knee bent 90 degrees; place hands on mat on either side of left foot.
Gently press pelvis toward mat.
Hold for 60 seconds. Switch sides and repeat.
2. Broken Toe Pose
Start on mat on all fours with toes curled under.
Slowly bring hips backward and rest them on heels.
Walk hands back toward knees and sit upright, resting hands on thighs. (Beginners can keep palms planted on mat to distribute weight to hands.)
Hold position for 30 to 60 seconds.
3. Figure Four
Lie faceup on mat with knees bent and feet flat.
Rest left ankle on right thigh just above knee.Maintaining figure-4 leg position, lower bent right leg out to side to rest on floor; left foot rests on floor with left knee pointing toward ceiling.Hold stretch for 1 to 2 minutes.
Switch sides and repeat.
4. Hamstring Stretch
Holding ends of a rolled-up towel in each hand, lie faceup on mat with knees bent and feet flat.
Lift right foot and loop center of towel under its arch like a stirrup, then extend right leg directly toward ceiling. Flex right foot and gently pull ends of towel.