Abdomen Stretch
This stretch focuses on stretching the muscles in your abdomen. Lie flat on the floor face down. Place your hand's palm down on the ground in line with your shoulders. Straighten your arms, lifting the top half of your body up and keeping your head aligned with your spine.
Hold the stretch for about 20 to 30 seconds.
Reclining Figure 4 Stretch
Begin by lying on your back with both knees bent and feet flat on the floor. Cross the right foot over the left thigh and bring your legs toward the torso. Avoid straining. Instead, allow gravity to bring the legs closer to the body to deepen the stretch.
Hold, and then repeat on the other side.
Standing Hamstring Stretch (Both legs at once)
Stand and cross your right foot in front of your left. Now slowly lower your forehead to your right knee by bending at the waist. Keep both knees straight. Hold this position for 15 to 30 seconds.
Repeat for the other side by crossing your left foot in front of your right.
Lying hamstring stretch
Lay on your back with one leg extended on the floor, and the other extended straight up above the hip joint, toes pulled towards the chin. Grab your raised thigh with your hands and pull it towards your chest. Breathe slowly while keeping your core engaged and extend the stretch deeper with every exhale.
Hold the stretch for at least 20 seconds then repeat with the other leg.
Pigeon
Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
Stay like this with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee.
Hold it for 20-30 seconds and repeat with the other leg.
Splits
Come to a kneeling position with the thighs perpendicular to the floor. Lower your hands to the floor in front of your knees. Tent your hands so you are up on your fingertips.
Bring the right leg straight out in front of you with the heel on the floor. Flex your right foot strongly. Begin to slide the right foot forward, keeping the right leg straight until you have also extended the left leg as straight as possible behind you. It helps to bring your right heel off your mat so that it slides more easily. Keep the hips parallel to one another and facing forward.