IF YOU HAVE 20- 30 MINUTES, ADD...
From pigeon pose, bring your right leg to the front, stacking your right shin on top of your left. (Use a blanket or block if there is a big gap between your right knee and left leg.) Inhale, then exhale and fold forward. Hold for one to two minutes, then swap sides.
BOUND ANGLE POSE
Sit and press the soles of your feet together as best you can. Now grab your feet, inhale and fold forward as you exhale, bringing your head towards your feet. Hold for one to two minutes. (For a less intense version, place blocks or blankets under your knees for support.)
Lie on your back, feet flat on the floor. Roll up from the bottom of your spine until your hips are lifted. Tuck your shoulder blades to clasp your hands under your body. Press into your heels to send your hips up and round your chest towards your chin. Hold for three to seven breaths.
LEGS UP THE WALL
Sit sideways next to a wall, then swivel your legs up the wall while keeping your torso on the floor. Keep your legs straight. Tuck your shoulder blades under your back and allow your arms to relax at your sides or rest on your stomach. Hold this relaxing position for at least five minutes.