Start out in child's pose.
Come up onto your hands and knees and do a few cat/cow poses.
Then this little baby for some reason helps my low back feel better:
While you're there, thread the needle for your arms- again, makes my hips and low back feel better.
Then maybe do a few sun salutations to warm up.
For my more spunky days, I add in a warrior series, half moon pose, three legged dog, and other such poses.
Intersperse some of these babies in:
Standing forward fold
Add in a twist to each side (make sure to keep your hips even).
A forward lunge, a low lunge, or one of my favorites- lizard lunge.
Twists seem to be helpful to me as do quad stretches so this one pulls double duty:
Another good quad stretch
Side stretch
After a warrior 2, this is nice:
Tree pose also seems to help me a lot too. I do it while I'm brushing my teeth, stirring the pots while making supper, wherever I can fit it in.
This twist also feels good on my outer hips and releases a lot of the tightness I tend to hold there:
Cobbler's pose helps quite a bit as well. I will sit like this in the recliner with my laptop, using the arm rests to hold my legs.
*********One of the best ones to help my hips- thread the needle pose*************
***************Head to knee pose is another essential for me:*****************
Reclining is good for the hamstring- it releases it's pull on my pelvic floor.
Going out to the side and then to the other side is another good release
Comforting- do this in bed a lot:
Another good twist- and reclining too!
This side stretch is good:
Or doing a spinal rotation:
Another one that I do in bed a lot to help release tension:
And another happy child's pose:
Or garland pose throughout the day is good for some release (can do it sans pillows):
And remember:
How I feel at the end of a good yoga session:
