Hip Flexor Stretch: Kneel on one knee with the other foot planted flat on the ground in front of you. Lean forward, keeping your back straight, until you feel a stretch in the front of your hip.
Pigeon Pose: From a plank position, bring one knee forward towards the same-side wrist, angling it slightly outwards. Slide the opposite leg back, keeping the hips square.
Figure Four Stretch: Lie on your back with knees bent and feet flat on the floor. Cross one ankle over the opposite knee, flexing the foot to protect the knee.
Butterfly Stretch: Sit on the floor with the soles of your feet together, knees bent out to the sides. Hold onto your feet or ankles and gently press your knees towards the floor using your elbows.
Seated Hip Stretch: Sit on the edge of a chair and cross one ankle over the opposite knee. Keep the spine tall as you gently press down on the crossed knee with your hand, feeling a stretch in the outer hip of the crossed leg.
Lizard Stretch: From a plank position, step one foot forward to the outside of the same-side hand. Lower down onto the elbows or rest the hands on blocks, feeling a deep stretch in the hip of the front leg.
Seated Spinal Twist: Sit on the floor with both legs extended in front of you. Bend one knee and cross it over the opposite leg, placing the foot flat on the floor.
Standing Forward Fold: Stand with feet hip-width apart and hinge forward at the hips, reaching towards the floor or bending the elbows and holding onto opposite elbows.
Supine Figure Four Stretch: Lie on your back with knees bent and feet flat on the floor. Cross one ankle over the opposite knee, flexing the foot to protect the knee. Reach through the legs and clasp your hands behind the thigh of the bottom leg.