Using a towel or yoga strap lie on your back. Bend one knee and wrap the towel/strap over the opposite leg. Extend that leg with the towel to the sky. Keep the knee straight and the hip down as you gently pull the extended leg towards your body. Try also keeping the foot flexed. Hold for 20-60 seconds and repeat on the other side.
Start in a kneeling position move one leg forward on the foot and keep one knee on the ground. Keep the body weight equally on both legs. Gently drop your chin into your chest and squeeze the glute of the leg that is on the knee. You should feel a stretch on the front of the hip flexor on the bent knee. Hold for 20- 60 seconds and repeat on the other side.
Lie on your back, cross one ankle over the opposite knee so that the top leg makes a “4” shape. Bring the bottom leg up towards you and hug it in by grabbing the hands behind the thigh. Try to keep the top foot flexed for a more intense stretch in the glutes. Hold this stretch for 20-60 seconds and repeat on the other side.
Lie on your back with bent knees and feet on the ground. The feet should be hip-distance apart. Pull the abdominal muscles in towards the floor and close the ribs together as you lift the hips and squeeze the glutes under. Roll your way down keeping the abdominals pulled in and placing the vertebrae down slowly one by one until the lower back is on the floor.
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