SUPINE TWIST: This pose is great to release the low back and the outer hip. As you twist across your midline, keep your shoulders on the floor, make sure you have a block under your crossed shin in order to maintain the clean line between your knee and your hip.

SUPINE TWIST: This pose is great to release the low back and the outer hip. As you twist across your midline, keep your shoulders on the floor, make sure you have a block under your crossed shin in order to maintain the clean line between your knee and your hip.

WIDE LEGGED BEND ON CHAIR: There's less pressure on your low back and hamstrings when you stay higher. Place your hands on the chair and make sure to press your feet and hands actively down to allow the hips to shear back and the spine to lengthen. Hold for 7 breaths and release. 

WIDE LEGGED BEND ON CHAIR: There's less pressure on your low back and hamstrings when you stay higher. Place your hands on the chair and make sure to press your feet and hands actively down to allow the hips to shear back and the spine to lengthen. Hold for 7 breaths and release. 

PIGEON: In pigeon, focus on the external rotation of the front thigh at the hip joint - this is the action that creates the stretch in the outer hip. Keep hips level, and activate the back leg to protect the front knee. Hold for 7 breaths then switch.

PIGEON: In pigeon, focus on the external rotation of the front thigh at the hip joint - this is the action that creates the stretch in the outer hip. Keep hips level, and activate the back leg to protect the front knee. Hold for 7 breaths then switch.

PYRAMID POSE WITH PROPS: Press down into the chair in order to move your hips back in space. This will help lengthen the hamstrings and calves while releasing the low back. Add the strap to create traction of your front leg's thigh bone moving back in space. Hold for 5 breaths, change sides.

PYRAMID POSE WITH PROPS: Press down into the chair in order to move your hips back in space. This will help lengthen the hamstrings and calves while releasing the low back. Add the strap to create traction of your front leg's thigh bone moving back in space. Hold for 5 breaths, change sides.

CAT/COW: Use before or after a run to release low back tightness and warm up the hips and low back. Perform at least 10 reps (1 rep = a full cat/cow cycle). Inhale on the Cow and exhale on the Cat.

CAT/COW: Use before or after a run to release low back tightness and warm up the hips and low back. Perform at least 10 reps (1 rep = a full cat/cow cycle). Inhale on the Cow and exhale on the Cat.

ANKLE TO KNEE: This is a good variation to protect your knees and isolate the stretch in the outer hips. Press down into your hands and feet. For a more intense stretch, bring your grounded foot closer to your sitting bones. Engage the core. Hold for 10 breaths, then change sides. You can also do this pose on your back.

ANKLE TO KNEE: This is a good variation to protect your knees and isolate the stretch in the outer hips. Press down into your hands and feet. For a more intense stretch, bring your grounded foot closer to your sitting bones. Engage the core. Hold for 10 breaths, then change sides. You can also do this pose on your back.