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Let your knees fall over to one side, making sure they stay together, and keep your alternate shoulder flat on the ground with your arm fully extended out to your side. You should feel a stretch from your hips to your lower back and all the way up to the forearms. Upward Facing Dog Upward Facing Dog This pose will open up the chest and stretch the abdominals, as well as the hip flexors. Lie flat on your stomach, fully extended in the prone position. Bring your hands up to your sides like you're going to do a push up. Push up, but keep your pelvis on the floor and raise your chest and head as high as you can. Squeeze and hold for 30 seconds. Prayer Squat Prayer Squat Just like it sounds. It's basically a squat, except a little different. You're going to squat down so that both feet are flat on the ground. You're then going to bring your arms in between your knees and push your knees out with your elbows, bringing your hands together in the middle. You should be able to feel a good stretch in your groin. If you don't, push your knees further out with your elbows until you do feel the stretch. .
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