Lower Body 3

Instructions

• Start from a standing position with your feet wide and your toes pointed forward.
• Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
• Relax your head, neck, and arms and try to place your palms on the floor.

Tips

• Focus on lengthening your spine as you fold forward.
• Keep your legs straight but not locked.
• To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

• If you can't reach the floor, place your hands on your shins or blocks.

Benefits

Calves, Groin, Hamstrings, Hips, Lower Back

Instructions

• Start from a standing position with your feet wide apart.
• Shift your weight to one side, bending your knee and keeping your other leg straight.
• Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
• Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

• Lift your chest and keep your back straight.

Modifications

• If the stretch is too intense, don't lower your hips as much.
• Use a chair or wall for balance support if needed.

Benefits

Calves, Groin, Hamstrings, Hips

Instructions

• Start from a kneeling position with your arms at your sides.
• Step forward with one leg, placing your foot flat on the floor in front of you.
• Push your hips forward and raise your arms overhead.
• Lift your chest and reach toward the ceiling.

Tips

• Keep your front knee stable and align it directly above your ankle.
• Engage your back leg, pressing the top of your foot into the floor.
• Keep your torso upright and avoid arching your lower back.

Modifications

• For less intensity, keep your hands on your front thigh.
• Place a towel or cushion under your back knee for support.
• Hold onto a wall or chair for balance if needed.

Benefits

Abdomen, Hips, Lower Back, Psoas, Quadriceps

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Extend one leg straight out in front of you, pressing your heel into the floor.
• Hinge at your hips to lower your upper body toward the floor.
• Place your hands on the floor in front of you for balance.

Tips

• Keep your chest lifted and your back straight.

Modifications

• Place a folded blanket under your knee for additional support.

Benefits

Calves, Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Step one foot forward and bring your opposite foot up towards your glutes.
• Please one hand on your front knee and reach back with your other hand to grab your ankle.
• Gently push your hips forward and pull your heel closer to your glutes.

Tips

• Maintain an upright posture, avoiding leaning forward or backward.

Modifications

• If reaching your back foot is difficult, keep your foot on the floor.

Benefits

Abdomen, Hips, Psoas, Quadriceps

Instructions

• Start on your hands and knees in a tabletop position.
• Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
• Push your chest toward your thighs and your heels toward the floor.

Tips

• Relax your shoulders and let your head hang between your arms.
• Distribute your weight evenly between your hands and feet.
• Keep a slight bend in your knees to avoid hyperextension

Modifications

• For less intensity, bend your knees more or place your hands on the edge of a chair.
• To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

Calves, Glutes, Hamstrings, Lower Back, Shoulders

Instructions

• Start on your hands and knees in a tabletop position.
• Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
• Extend your other leg straight back behind you while keeping your hips square to the floor.
• Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

• Keep your hips level and avoid leaning to one side.

Modifications

• Place a folded blanket or block under the hip of the bent leg for support.
• If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band, Lower Back, Psoas

Instructions

• Start from a kneeling position with your knees together and the tops of your feet on the floor.
• Sit back on your heels with your big toes touching and your heels separated.
• Place your hands on your thighs with your palms facing down.
• Sit up tall with your back straight and your shoulders relaxed.

Tips

• Engage your core to support your lower back.

Modifications

• If sitting on your heels is uncomfortable, place a cushion or folded blanket between your heels and hips for added support.
• Place a folded blanket under your knees if you feel any discomfort.

Benefits

Ankles, Feet, Knees, Quadriceps, Shins

Instructions

• Start from a kneeling position with the tops of your feet on the floor.
• Tuck your toes under and slowly sit back on your heels, putting weight on your toes.
• Sit up tall with your back straight, relax your shoulders and place your hands on your thighs.

Tips

• Focus on distributing your weight evenly across all your toes.

Modifications

• If the stretch is too intense, keep your hands on the floor in front of you.

Benefits

Ankles, Calves, Feet, Toes

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Hold your feet with your hands and gently press your knees towards the floor.

Tips

• Pull your feet up and push your knees down with your elbows to deepen the stretch.
• Keep your back straight and avoid rounding your spine.

Modifications

• If your knees are high off the ground, place cushions under your thighs for support.
• Sit on a folded blanket to raise your hips and improve comfort.

Benefits

Groin, Hips

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your shin parallel to your shoulders.
• Bend the opposite knee, stacking your shin on top of the other, and aligning your ankle over your bottom knee.
• Sit up tall and rest your hands on the floor to your sides.

Tips

• Keep your back straight and avoid rounding your spine.
• Flex both feet to protect your knees.

Modifications

• Perform the movement with one leg extended if necessary.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Cross one leg over the other, placing your foot on the floor outside of your opposite thigh, then bend your bottom knee to bring your foot toward your opposite hip.
• Rotate your torso and place your elbow on the outside of your top knee and your other hand behind you for support.
• Continue to rotate your torso and turn your head to look behind you.

Tips

• Lengthen your spine and keep your back straight.

Benefits

Glutes, Hips, IT Band, Lower Back, Spine

Instructions

• Start on the floor in a seated position with your knees bent and your feet flat on the floor.
• Let your knees fall to one side so that both knees form 90-degree angles against the floor.
• Place your hands on the floor behind you for support and lean back, keeping your hips and shoulders square.

Tips

• Keep your back straight and avoid rounding your spine.

Modifications

• For less intensity, sit on a cushion or folded blanket to raise your hips.

Benefits

Glutes, Groin, Hips, Knees

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one leg and place the sole of your foot against your opposite inner thigh.
• Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

• Focus on hinging at the hips rather than rounding your back.
• Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

• If you can't reach your foot, use a yoga strap or towel looped around your foot.
• For less intensity, bend your extended leg slightly.

Benefits

Calves, Glutes, Groin, Hamstrings, Lower Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your heel back towards your glutes.
• Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
• Slowly lean back to rest on your elbows.

Tips

• Keep your hips, knees, and ankles aligned.
• Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Ankles, Hips, Knees, Lower Back, Quadriceps, Shins

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, just above the knee.
• Lift your bottom leg off the floor, bringing your knee towards your chest.
• Reach forward and clasp your hands behind the thigh of your bottom leg.
• Gently pull your leg towards your chest.

Tips

• Keep your head and shoulders relaxed on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If reaching behind your thigh is difficult, use a strap or towel to assist.
• For a gentler stretch, keep your bottom foot on the floor.

Benefits

Glutes, Hips, IT Band, Lower Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend one knee and place your foot flat on the floor.
• Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
• Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

• Keep your shoulders flat on the floor.

Modifications

• If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

Chest, Glutes, IT Band, Lower Back, Obliques, Spine, Upper Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Engage your core and lift your legs towards the ceiling, bringing them over your head.
• Slowly lower your legs towards the floor behind your head, keeping your hands on your lower back for support.
• If your feet reach the floor, extend your arms along the floor with your palms facing down.

Tips

• Keep your legs straight and your toes pointing towards the floor.
• Keep your neck relaxed and avoid turning your head.

Modifications

• If your feet do not reach the floor, keep your hands on your lower back for support and hold your legs in a comfortable position.
• Bend your knees slightly if straightening your legs is uncomfortable.

Benefits

Calves, Glutes, Hamstrings, Lower Back, Neck, Shoulders, Spine, Upper Back