Pigeon pose is one of the best piriformis stretches. The piriformis is one of six muscles responsible for externally rotating the hips.
Category - 1 Pose / 1 Minute
This version of Reclining Spinal Twist is a great IT band stretch. The IT or iliotibial band runs from the outside of your hip down to your knee.
Shoe Lace is an excellent TFL stretch. It comes from the yin tradition, in which we typically hold poses for upwards of 3 minutes.
This 1-min foot massage is designed to ease achy feet, whether you experience that soreness in the balls of your feet, the soles or your heels.
Downward Dog and Screaming Toe are two of my favourite poses for stretching tight feet and ankles. They work particularly well in combination.
This is a great exercise for improving ankle mobility as well as building strength and mobility in the knees, hips and spine. It is fairly advanced.
If you're suffering from tight lats and shoulders, Puppy pose is your best bet. Unreleased tension can lead to shoulder injury and impingement.
For uncomfortably tight hips, Dead Pigeon is your best pose. It's reclining so you don't need a mat and is accessible for most people.
Low Lunge is my favourite pose for releasing tight hip flexors (including the psoas). Adding a Sidebend increases the intensity of the pose.