Seated Knee to Chest Stretch
This pose helps strengthen and flexibilization of glutes. Hold it for 15 seconds then repeat with other leg. If you have poor mobility, bring knee up only a few inches in start.
Single Leg Hamstring Stretch
Hold this position for 15-30 seconds and switch feet.
Hold it for 10-15 seconds with each leg. It stretches your back and glutes & relaxes the spine. Avoid this if you have a major injury to your hips or knees.
Prone Back Extension
This pose makes your lower back healthy and strong. Stay in this pose for 10-15 seconds. Repeat 2-3 times.
Cobra Back extension
Prefer it slowly and smoothly in a suitable range of motion. Hold for 5-10 seconds at your highest extension point. Repeat 3 times.
Do it with arms extended. Hold for 10-15 seconds and repeat 3 times.