lower Stretches

Lower body stretches

Come to your hands and knees on the floor or mat.
Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching.
Rest your belly between your thighs and place your forehead to the floor. Try to relax the shoulders, jaw, and eyes. If it is uncomfortable to place your forehead on the floor, rest it on a yoga block or your hands.
Stretch your arms in front of you with palms toward the floor or bring your arms back alongside your thighs with palms facing upwards. If your shoulders feel uncomfortable in this position then place your hands underneath your forehead
Stay in this position as long as you are comfortable, building up to between 30 seconds to 2 minutes. Try to connect with the steady inhales and exhales of your breath.

Lie on your back with your knees bent and your feet flat on the floor.
Put your hands on the back of your thighs or below your knees and pull your legs toward your chest.
Pull until you feel a gentle stretch.
Hold for 15 seconds.
Return to the starting position.
Can be done on individual legs too

From a standing position, with feet directly under hips, extend one leg out, placing the heel on the ground in front of you, toe pointing upwards. Keeping the front leg straight, maintaining a slight bend in the opposite knee.
Hinge at the hip, pushing your bum backwards, lean your torso forward until you feel a stretch in the hamstring of the outstretched leg. Maintain a neutral spine and ensure your back doesn't round.
Hold the stretch for 10-30 seconds.
repeat with opposite leg

Lying on your back with your knees bent and feet flat on the floor.
Slowly allow your knees to fall together towards the floor, listen to your body and only go as far as comfortable
Pause in the stretch for as long as comfortable (10-30 seconds)
Bring your knees back to the middle
Repeat on opposite side