How it works:
A deep squat that opens the hips and stretches the lower back, groin, and ankles.
Benefits:
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Strengthens and stabilizes the lower body.
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Relieves tension in the lower back and hips.
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Improves circulation to the pelvic region.
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Prepares the body for more advanced poses and squatting movements.
Tip: Keep your heels on the ground or on a folded blanket if needed, and lengthen your spine as you hold the squat.
4. Lizard Pose (Utthan Pristhasana)
How it works:
Lizard Pose stretches the hip flexors, hamstrings, and groin while strengthening the arms and shoulders.
Benefits:
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Opens tight hip flexors from prolonged sitting.
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Increases mobility in the hip joint.
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Enhances athletic performance by improving stride and flexibility.
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Stimulates circulation and helps with lymphatic drainage.
Tip: Place both forearms on the mat for a deeper stretch, or stay on your hands if you need more stability.
5. Cow Face Pose (Gomukhasana)
How it works:
A seated pose that deeply stretches the outer hips, glutes, and thighs while aligning the spine.
Benefits:
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Releases tension in the glutes and outer hip muscles.
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Improves flexibility in the hips and shoulders.
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Encourages better posture and spinal alignment.
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Supports emotional release and relaxation.
Tip: Sit evenly on both sit bones, cross the legs as much as you comfortably can, and keep your chest lifted.
