1. Pigeon Pose (Eka Pada Rajakapotasana): Stretch the hip flexors, glutes, and piriformis with Pigeon Pose, which also helps release tension and improve flexibility in the hips.
2. Butterfly Pose (Baddha Konasana): Open the hips and groin with Butterfly Pose, gently pressing the knees toward the ground while keeping the spine long and tall.
3. Low Lunge (Anjaneyasana): Stretch the hip flexors and quadriceps with Low Lunge, while also engaging the core for stability and balance.
4. Happy Baby Pose (Ananda Balasana): Open the hips and stretch the inner thighs with Happy Baby Pose, gently pulling the knees toward the armpits while keeping the spine grounded.
5. Cow Face Pose (Gomukhasana): Stretch the hips, thighs, and shoulders with Cow Face Pose, stacking one knee over the other and reaching the arms behind the back to clasp the hands.
6. Frog Pose (Mandukasana): Open the hips and groin with Frog Pose, coming onto all fours and spreading the knees wide while keeping the ankles in line with the knees.
7. Lizard Pose (Utthan Pristhasana): Stretch the hip flexors, groin, and hamstrings with Lizard Pose, coming into a low lunge position with the hands on the ground inside the front foot.
8. Garland Pose (Malasana): Open the hips and groin while strengthening the lower body with Garland Pose, coming into a deep squat with the feet hip-width apart and the elbows pressing