Head to Knee Forward Fold:

Start by sitting with legs extended and feet flexed. Spine is straight. Bend right leg and place foot on the inside of the left thigh. Turn your waist to face the extended leg. Inhale as you raise both arms up and exhale as you extend forward from your hips. Reach for what you can without over bending spine. Stay in pose for several breaths as you let the hamstrings slowly release. Repeat on other leg. This pose lengthens the hamstrings and lower back muscles. It is soothing to the nervous system and helps with anxiety. It improves digestion and is great for improving circulation to the kidneys, liver and colon.

Pigeon:

Starting in Plank position, bend the right leg so that the knee is pointed forward. Let yourself come down to the ground with your left leg extended and the back of the foot on the mat. Let the foot of the right knee touch your hip. Use your arms to push yourself up slightly and then fold forward over your bent leg and let yourself surrender your head onto your hands in front of you. Stay in position for 5-10 breaths and let muscles slowly release. Repeat on other side. This pose opens the hip flexors and loosens the thigh muscles. It stimulates the digestive and reproductive systems. Assists healthy function of thyroid, parathyroid, and adrenal glands. Helps reduce stress.

Lizard:

Start in Plank position. Bring right foot to the outside of the right hand with the toes pointing slightly outward. Let your left leg settle down to the mat. You can either keep yourself up with your hands or if flexibility allows, let yourself come down onto your forearms as you let your right hip slowly loosen. Hold for several breaths and repeat on the other side. This pose is similar to Pigeon in benefits; however, it opens the hip up a little bit wider.