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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.

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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.

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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.

26. Supine Twist

Muscles emphasized: glutes and external obliques. This stretch is especially good and beneficial for people who suffer from sciatica pain and try to get rid of it. Begin by lying flat on your back and then bring one leg across your body, and gradually rotate your gaze and upper body in the opposite direction. What’s important about this stretch is the fact that you use your breath to open up your rib cage and sacroiliac joint and hip area without putting too much pressure on the lower back. If this stretch is too hard for you, stack both of your knees on top of each other, and when you are positioned this way you will feel more stretch on the upper spine when the knees are higher, and more stretch on the lumbar spine when the knees are lower.

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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...
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