Kneeling Lunge

• 1). Position yourself in the center of your mat.
  
  
• 2). Kneel on the mat with your front foot on the ground and your leg bent at a 90 degree angle.
  
  
• 3). Straighten the back leg out behind you.
  
  
• 4). Stretch forward toward your front foot as far as you can.
  
  
• 5). Hold the stretch for 20 to 30 seconds.
  
  
• 6). Repeat the stretch with your other foot forward.
  
  

Pike Sit

• 1). Sit on your mat with both legs straight in front of you.
  
  
• 2). Lean forward with a flat back and your head down.
  
  
• 3). Try to reach your toes. Grab them if you can.
  
  
• 4). Hold this stretch for 20 to 30 seconds.
  
  

Straddle Sit

• 1). Sit on your mat with your legs straddled as far as you can.
  
  
• 2). Do not allow your knees to turn inward. Make sure they are facing the sky.
  
  
• 3). Lean forward with a straight back and reach as far between your legs as you can.
  
  
• 4). Hold stretch for 20 to 30 seconds.
  
  

Lower Back Stretch

• 1). Lay flat on your back.
  
  
• 2). Keep one leg straight on the ground.
  
  
• 3). Bend the other leg and grab your knee and pull it toward you.
  
  
• 4). Hold for 20 to 30 seconds and repeat with your other leg.