Piriformis stretch. Lying on your back with knees bent, bring your ankle towards the opposite thigh, near the knee. Reach your hands behind that thigh and draw it in towards your torso. Hold for 5-10 breaths then switch sides.
Dandasana (staff pose) with your spine extended, interlace all 10 fingers and lift arms up over head with palms facing up. Take 10-15 breaths, then release.
Constructive rest pose. Lying down with knees bent, feet flat and hip width apart with toes pointed forward. Adjust the distance between your feet and your hips so that you feel equal weight in the front and back of the feet. Align your head so your forehead tilts slightly downward towards your chest. Breath here for 5-10 minutes.
Gentle spinal twist. Lying down with knees bent, press into your feet to lift the pelvis up and shift your hips to the left then lower them back down. From there, open your arm out to the sides, palms facing down and then exhale as you lower both bent legs towards the right. Hold for 5-10 breaths and then inhale to left both legs towards the center. Lift the pelvis and bring it back in alignment with your spine. Repeat on the other side.
Lying down, draw the knees in towards the chest and try to keep the sacrum bone (the triangular bone at the bottom of your spine, located between the buttocks muscles) down onto the floor. Hold for 15-20 breaths.
Squat for 15-20 breaths (may be done with back against the wall).
Child’s pose, 15-20 breaths.