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From a standing position, step one foot back and lower your knee to the ground, keeping the other foot in front with the knee at a 90-degree angle. Right aligns over the ankle. Raise your arms overhead and sink your hips forward to stretch your hip flexors and quadriceps.

Sit with your legs stretched out in front of you. Bend one knee and place the foot outside the opposite thigh, keeping the other leg straight or bending it under you. Twist towards the bent knee, placing the opposite elbow on the outside of the bent knee.

Squat with your feet as close together as possible with heels on the floor or supported. Separate your thighs wider than your torso and lean forward, fitting your torso between your thighs. Press your elbows against your inner knees, bringing your palms together in prayer position.

Sit with your legs straight out in front of you. Bend your knees and pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. Hold onto your feet or ankles and gently hinge forward from your hips.

From a down dog position, bring one leg forward and lay the shin on the mat, ideally parallel to the front of the mat. Extend the other leg back. Keep the hips square and either stay upright or fold forward over the front leg.

Sit on the floor with a straight spine, stack your right shin on top of the left, so that the right ankle is on the left knee and the right knee on the left ankle. Flex both feet to protect your knees. Lean forward to increase the stretch.

Lie on your back. Bend your knees and put your feet together, allowing the knees to fall out to the sides. You can place your hands on your belly or overhead on the floor for a stretch in your chest as well.

Sit with your legs straight out in front of you, then slide your left foot under your right leg to the outside of your right hip. Cross your right leg over the left, stacking your right knee on top of the left. You can intertwine your fingers behind your back for a shoulder stretch as well.

Begin in a Downward-Facing Dog pose, then bring one leg forward, placing the shin on the mat. Extend your back leg behind you, ensuring your hips are facing forward. Remain upright to feel a deep stretch in the hip flexors, or fold forward to intensify the stretch.