Half Frog Pose
Opens and warms your hip flexors and quadriceps to prepare them for the bow in the final pose
Lie on your tummy and prop yourself up on your elbows. Bend your left knee, and reach back with your left hand to grab the inside of your foot. Depending on your upper-body flexibility, either stay here and pull your foot closer to your outer hip to stretch the front of your leg, or try slowly rotating your elbow toward the ceiling as your fingers slide over the top of your foot, so the base of your palm is pressing the top of your foot. Be sure to keep your knee in line with your hip. To increase the stretch, maintain a natural curve in your lower back while drawing your buttocks down. Be sure not to push your foot too hard if it hurts your knee. Hold for 3–5 breaths. Repeat on the other side.