upper inner thigh in Vrksasana (Tree pose). Hold for six to eight breaths and then come back to plank to repeat on the other side.
4. Single Pigeon
To release the outer hips after all of this work, come to plank, bring the knee to the upper arm, but let the ankle fall behind the opposite wrist. Then set the knee down and slide back, folding forward over your front leg.
Once again, keep the pelvis neutral. If this is difficult, place a bolster or blanket under the front side of the pelvis to make it level. If the front hip does not touch the ground support it with a blanket or block. Breathe easily for one to two minutes, and then switch sides.
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5. Plank with Arm To Knee
It actually sounds harder than it is, trust me. Start in plank position (the top of a pushup). Your body is in one straight line from the crown of your head to your heels (no sagging in the middle). Lift one leg a few inches, bend the knee and bring it to the outer upper arm.
Try to keep the pelvis neutral. To assess a neutral pelvis, you can look to see that both of the frontal hip points are facing straight down to the ground and that one has not shifted higher than the other.
As you inhale, expand the chest and reach the heart forward, as you exhale, feel the outer hips firm in and the lift of the pelvic floor. Hold for three breaths and then repeat on the other side.