IF YOU HAVE 10 MINUTES, ADD...
HIGH- LUNGE QUAD STRETCH
From a standing position, step your left foot back to come into a high lunge. Then exhale, gently bending your back leg until you feel a quad stretch. Inhale to lift back to the start. Raise and lower three or four times. Repeat on the other leg.
REVOLVED LOW LUNGE
Start in a lunge with your right knee forward and your left knee and foot on the floor. Bring your hands into a prayer position, then cross your left elbow across your right knee for a twist. Hold for three to seven breaths, then repeat on the other side.
From a low lunge with your left knee forward, place your palms on your mat. Turn your left foot out to a 45-degree angle, then roll it onto its outside edge. Press gently on your left inner quad. Hold for three to seven breaths. Repeat on the other side.