Child’s pose:
- Start on all fours (your hands and knees).
- Drop your buttocks back onto your heels.
- Stretch your hands forwards, dropping your head between your shoulders towards the floor. You will feel this stretch through your back and upper arms.
- Hold the stretch for 60 to 90 seconds.
Pigeon pose:
- Start on all fours (your hands and knees).
- Bring your right knee forward and get as much external rotation in your hip as you can.
- Lay your leg down on the mat and lower your chest down to the floor as far as you can.
- Hold the stretch for 60-90 seconds.
- Repeat for your left hip.
