Start in a seated position with your spine straight and your knees bent, drawing your heels in toward your pelvis. Bring the soles of the feet together and let your knees drop open gently to both sides. As you inhale lengthen up through the spine, and as you exhale gently fold over towards the floor. Stay in the pose for 3-5 minutes. Repeat the pose if you wish to go deeper.
Hip and Shoulder Opener
From a seated pose begin to cross the right thigh over the left. Wrap the heels towards the opposite outer hips. Stack the knees in front of you so that both knees point straight ahead and the feet are behind you. Reach the left arm up and then take the left hand down between the shoulder blades as you stretch the right arm up behind the back. If you have the flexibility in the shoulders try to hook the fingers or use a strap if needed. Stay here for 10-15 deep breaths. Repeat on the opposite side.
Reclined Pigeon Pose
Lie down on your back and bend your knees into your chest, taking 10 deep breaths. Next place place your feet down and cross your right ankle over your left knee. Place your right arm between your legs and wrap your left arm around your left knee to grab hold of your knee. Draw your left knee in towards your chest feeling a deep stretch in the hips. Hold the pose 10-15 breaths.