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Your free throw...

ain’t got nothing on this down dog!

Sure, yoga might not be an athlete's first choice when it comes to working out and training, but that doesn't mean it still can't kick your asana (excuse my yogi language) when need be!

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Modified runner’s lunge

Modified runner’s lunge

From a low lunge position, lower back knee to the mat and lean forward. Keep your hands on each side of the front foot for stability.

Modified runner’s lunge

Once you get your balance, you can choose to lift your chest and rest your hands on your front thigh, above the knee or lift them up overhead.

Stretches the hip flexors and quadriceps muscles.

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Seated double pigeon

Seated double pigeon

Sitting up nice and straight in a cross-legged position, gently bring one foot over the opposite leg, resting your ankle on top of your thigh and trying to make the front of your legs parallel to one another.

Stretches the lower back, piriformis, glutes and inner thighs.

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Modified hero's pose

Modified hero's pose

Note: Never sit between your heels. This over-stretches the outer knee tendons.

Sitting on one's heels or block with knees wider than hips and feet, form a triangle shape with your legs and feet. For more of a stretch, walk hands or forearms behind you.

Stretches the quadriceps and hip flexors.

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Pyramid pose

Pyramid pose

Standing with one foot a few feet in front of the other, bend over the front leg, letting your fingertips gently rest on the floor alongside either side of your foot.

Pyramid pose

Stretches the hamstrings.

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Standing frog pose

Standing frog pose

Standing in a wide, second position, turn your feet out in the opposite direction of one another. Bending at the knees, lower your hips and bottom so that they are in line with the floor. Use your arms and elbows to gently press into your thighs for a deeper stretch.

Stretches the hips and inner thighs.

Get the look

Get the look!

Tip

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More on yoga

The health benefits of practicing hot yoga
5 Common yoga mistakes
The yoga butt-lift

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