Pigeon Pose

Deep stretch for the glute and outer hip.

Week 1

60 seconds each side

Sides

Each side

Place a folded blanket under the hip of the bent leg if it doesn't reach the floor.

Supported Bridge

Long-hold opener for the front of the hips and spine.

Week 1

90 seconds

Pancake Fold

Long-hold adductor and hamstring opener.

Week 1

90 seconds

Round at the hips, not by hunching the lower back.