Hip openers are popular for a reasonthey improve your overall flexibility core strength and range of movement. Your lumbar spine hurts anywhere along the six above steps. Yoga Sequence From Yoga Journal 14 Yoga Sequences Yoga Chart Yoga Flow Sequence Dancer From mountain pose bend your right knee so your foot reaches toward your right glute. Yoga Journal Quad Stretches . The yoga strap should drape over your right shoulder so that you are stretching your right quadriceps muscle. Use the strap to extend your reach. Theyre beneficial for leg workouts runners yoga enthusiasts or anyone whos quad dominate or might want to give the front of their thighs some extra attention. Clasp the inside arch of your right foot with your right hand. Be sure that youre not arching your back or compressing your spine here as you pull your foot closer to your bum. How to cool down with yoga My best advice for athletes using yoga to recover is do what feels good says Megan Hochheimer founder of