Baddha Konasana: Bound Angle Pose
Sit with legs straight out in front of you. If your hips or groins are tight, sit on a blanket. Bend your knees, bring the soles of the feet together, and draw your heels in towards the pelvis as close as possible. Hold the sides of your feet. Drop knees out to the sides. Keep the outer edges of the feet firmly on the floor and open your feet up like a book. Tuck your chin and breathe steadily. To take the pose deeper, exhale forward as you draw the crown of your head towards the open feet. Allow the sits bones to draw down. Stay in this pose for 5 to 10 breath cycles.
Benefits: Stretches the inner thighs, groins and knees. It's therapeutic for the feet.
Adho Mukha Svanasana: Downward-Facing Dog
Start in a tabletop position. Align the knees directly below your hips and hands slightly forward of the shoulders. Spread your fingers and turn your toes under. Lift your knees away from the floor. First keep the knees slightly bent and the heels lifted. Slowly begin to straighten the knees and draw the heels down towards the floor. Draw the tailbone down, relax your head, and gaze between the knees or thighs. Make sure to spread the shoulders wide. Stay in here for 5 to 10 breath cycles.
Benefits: Stretches the shoulders, hamstrings, calves, Achilles tendons, arches and hands. Strengthens the arms and legs.