Prasarita Padottanasana, variation
Benefit: Increases hip-flexor and inner-thigh strength, and starts to open shoulders.
Stand with your feet one leg’s distance apart and parallel. With hands on hips, inhale, lift your kneecaps, and roll your upper, inner thighs back. Exhale and fold your torso forward from the hips, keeping the spine long. Rest your head on the floor or a block. On an exhalation, reach behind you and place palms on floor. Take 8 breaths.