1. Low Lunge
Starting on both knees, step your right foot forward, keeping your knee directly over your ankle the top of your left foot flat on the floor. Rest hands lightly on your right knee and lean your hips forward.
2. Half Pigeon
Starting in a low lunge, drop your right leg to the floor, keeping your right knee and hip in line and your right foot by your left hand. Keep the top of your left foot flat on the floor and square your hips forward.
3. Butterfly
Sit on your bum with the soles of your feet together and drop your knees towards the floor. Sitting upright, draw your feet towards you and hold.
4. Reclining Pigeon
Lie on your back, with knees bent and feet flat on the floor. Rest your left ankle on your right knee and reach through the gap in your legs. Clasp both hands together behind your right thigh and pull your legs towards your chest, keeping your head and neck on the floor.