4 DEAD PIGEON

A lifesaver for cyclists, this pose alleviates tension that builds up in the hips during long rides. It stretches the glutes and external hip rotators (including the piriformis), increases hip mobility, releases tension in the lower back and can alleviate persistent back and hip pain.

• Lie down on your back, bend your knees and bring the soles of your feet flat to the mat, hip-width apart. Inhale, straighten your left leg up to the sky. Exhale, cross your left foot on top of your right thigh and flex your left foot. Take hold of your left foot with both hands and gently pull your right thigh in towards you. Press the back of your pelvis into the mat.

• Hold for 5-10 breaths on each side.