23. Seated Half King Pigeon Pose
Targeted Muscles –Glutes.
Begin sitting with your legs in Easy Pose. Reach down and grab the outside of your right foot and bring your foot into the crux of the left elbow. Wrap your right arm around the outside of your right knee. Cradling your leg and rocking it side to side, creating a stretch in your right hip and IT Band, along the side of your leg. As you inhale, grow long through your spine and roll your shoulders back. Take 8-10 breaths then switch sides.
24. Standing Calf Stretch at the Wall
Targeted Muscles –Soleus and Gastrocnemius.
Start out in front of a wall, about a few feet away, placing one foot in front of your body as you lean towards the wall. Slowly bring your back heel to the ground to stretch your calf muscles, and hold for 15 to 30 seconds. Return to the starting position and repeat.
25. Lateral Flexion at the Wall
Targeted Muscles –External Obliques.
Lateral flexion is the anatomical term for the movement of bending sideways at the waist. Standing straight, keeping your spine long slowly push your hips out the the side until you feel a deep stretch up the side of the body. Avoid this stretch if you have lower back problems.
26. Supine Twist
Targeted Muscles –Glutes and External Obliques.
This is a great stretch for those trying to manage Sciatic Pain. Start with lying down, hold your knees and inhale. By the use of your left hand, drop down your knees to the left side. After that stretch your arm to rightward. Keep this position for 5-10 breaths and repeat again with the other side.
