20. Seated Forward Fold / Seated Toe Touch
Muscles emphasized: hamstrings and calfs. Sit into your seat bones and bend your knees if you need to. Your legs will become stronger as your flexibility gets better. Make sure your spine is as straight as possible, especially if you have back problems. This stretch can also be done lying down on the back, with your feet up the wall.
21. Single Led Forward Bend
Muscles emphasized: hamstrings. Begin by having your feet positioned one in front of the other. Keeping your back straight, bring your hands to your hips and start bending from the hips.
22. Deep Squat
Muscles emphasized: glutes. This movement has general impact on all areas of your body. If you have problems with your knees, or if you cannot keep your heels on the ground, perform your squat before proceeding. Begin by standing with your feet apart in the width of your shoulders and then start gradually lowering into the deep squat. When you get to the position of deep squat, bring your arms inside your legs and put a little pressure to the inside of your knees, sitting into the hips and heels. This stretch can also be performed lying on the back with the feet against a wall.
23. Seated Half King Pigeon Pose
Muscles emphasized: glutes. Begin in a seated position and gradually pull your leg to your chest and rotate your hip towards outside, while keeping your spine straight. This stretch should be felt in the glute.
24. Standing Calf Stretch at the Wall
Muscles emphasized: soleus and gastrocnemius. Initiate in the lunge position, having the back of your foot a bit turned out. Gradually bring the back of your heel to the floor to stretch your calf muscles.
25. Lateral Flexion at the Wall
Muscles emphasized: external obliques. Keep your spine prolonged and slowly push your hips outside. If you have troubles with your lower back, do not perform this stretch.