Bound Angle
(Baddha konasana) Stretches the inner thighs, groins, and knees. Variations / props: Placing a couple of blocks underneath the outer thighs will protect the hips from over stretching.
Lunge Stretches the thighs, groins, abdomen, chest, lungs, shoulders, armpits and neck. Variations / props: If there is any tightness in the body, keeping the torso upright or leaning towards the bent knee will lessen the amount of stretch.
Pigeon
(Eka pada rajakapotasana) Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck. Variations / props: Keeping the hands on the floor and placing a block underneath the hip will make the pose easier.
Cow Face
(Gomukhasana) Stretches the ankles, hips and thighs. Variations / props: Lifting the hip of the bottom leg on a block will allow the opposite hip to sink down more comfortably.
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