Hold this pose for several minutes, and feel the stretch working through your quads, hips, and lower back. Alternate the pose: switch up which shin is crossed in front of the other. It might seem too simple to just sit crossed-legged, but this pose is an excellent way to get your stretching routine started.
Keep stretching for 30 seconds, continuing to breathe as you do so. As in the easy pose, lengthen your chest and keep the shoulders back. Use your breathing to control the stretch. Feel the stretch work through your inner and upper thighs, hamstrings, buttocks, and lower back.
Sit against a wall with a towel rolled between the wall and your lower back if you need support.
The short bridge is a great beginner flexibility exercise that stretches the lower back and quads, and strengthens the buttocks and hamstrings. [5] X Research source Hold the pose for 5 seconds as you slowly exhale, then inhale as you come back to the floor. Keep breathing slowly and hold the pose for 30 seconds to a minute if you’re able. Use a yoga mat if you have one, and place a rolled up towel under your neck if it makes you more comfortable. Avoid this pose if you have recently injured your back or neck, unless your doctor, physical therapist, or chiropractor recommends it.
Use your hand on the same side as the leg you’re lifting: if you’re lifting your left leg, use your left hand. Brace yourself by holding your opposite hand against a wall if you need help balancing. Repeat on the other side, and proceed to 5 to 10 repetitions for each leg.
Hold the pose for 3 to 5 seconds, depending on your ability, then return to the seated position. Proceed with at least 10 repetitions. The farther back you reach, the more intense your stretch. Start with your hands closer to your feet if you’re a beginner.
Hold for thirty seconds. Proceed with 5 to 10 repetitions on each leg. Work the stretch even more by sliding the foot that’s flat on the ground slightly outward and bringing both hands to the floor. Your arms and hands should be on the inner side of your leg and your knee should be in line with your shoulder. Bend your elbows, bringing them closer to your chest as you lower your torso closer to the floor. [9] X Research source
Hold this pose for 30 seconds to a minute, and repeat on the other leg. Proceed with 5 to 10 repetitions for each leg.
Try to keep your heels close to or on the ground, and feel the stretch work through your calves as you keep your knees straight. Hold the pose for thirty seconds to a minute, or longer if you’re able to do so. Proceed with 5 to 10 repetitions. Try bending one knee at a time while keeping your toes in place to extend the stretch through your hamstrings.
Try to hold the pose for 2 to 3 minutes. If you have an elastic strap, try looping it over your feet and hold each end in your hands to increase the stretch.
