21. Single Leg Forward Bend
Muscle Stretched: Hamstrings.
Have your feet positioned one in front of the other. Keep your back straight, and bring your hands to your hips and start bending from the hips.
22. Deep Squat
Muscle Stretched: Glutes.
A deep squat is great for many body areas. If you have knee problems, or you can’t keep your heels on the ground, perform your squat before proceeding. Stand your feet shoulder-width apart and gradually lower into the deep squat. When you get into the position of a deep squat, bring your arms inside your legs and put some pressure to the inside of your knees, sitting into the hips and heels. This can also be performed lying on the back with the feet against a wall.