9. Standing Quad Stretch
Stand with feet hip-width apart. Shift your weight onto your right foot and lift your left foot off the floor, bringing your left heel toward your left glute. Grab onto your left ankle with your left hand and gently press your left knee into your right inner thigh. Tuck your tailbone (the bottom part of your spine) slightly and pull your left leg back until you feel a gentle stretch along the front of your left thigh. Hold. Repeat on the opposite leg.
10. Supine Figure-4 Stretch
Lie on your back with your feet flat on the floor. Lift your left foot off the floor and cross your left ankle over your right knee. Interlace your fingers around your right thigh just below your knee. Flex (straighten) your left foot. Keeping your back on the floor, pull your right knee toward your chest until you feel a gentle stretch in the opposite glute. Hold. Repeat with the opposite leg.