If you struggle with knee issues, replace the Pigeon pose with a Figure Four. "You stretch your hips, lower back, and glutes in this one — the main areas of your body that tense from sitting at a desk all day," Diaz said. You can hold this pose for as long as feels good; Diaz recommended a minute or longer "if you're wanting to really relax."
- Lie on your back with both legs in the air. Place your right ankle on your left thigh above your knee. See the shape of the number four? It is there, just upside down.
- Reach your right hand through the open space created by your right leg and grab your left hand, which is reaching around the outside of your left thigh. Slowly bend your left knee toward your chest. You should feel a stretch on the outside of your right hip.
- Hold for a minute or longer, then repeat on the other side.
