Begin in a high plank position and raise your bottom in to the air to move into a downward dog. Once you are in a downward facing dog position spend 3-5 seconds pedalling your feet on both sides. Downward dog is a popular pose in yoga that stretches the hamstrings, and calves and relieves tension in the neck and back. In this position, your head is lower than your heart, so it also improves the blood flow through your body.

From the downward dog position we will move into pigeon pose. Pigeon pose is a great stretch for the glutes. Walk your hands forward and away from you whilst bringing your right leg through and crossing it over your body. Your shin should be close to parallel to the edge on the mat. Don't worry if you can't get close to being parallel, stop where you feel the stretch and don't force it. If you want to deepen the stretch further, then fold forwards and lower your chest towards the ground. Hold this pose for 10-15 seconds before repeating the flow on to the other side.