Suggested Poses for:

1.  Hamstrings- reclined hand to big toe pose, pyramid pose, janu sirsasana (head to knee pose)

2.  IT Stretch-reclined hand to big toe pose and then draw the raised leg just past mid-line with hip on mat, knee straight and heel flexed

3.  Quadriceps-bow prep, dancer

4.  Feet-"shake hands" with each foot; turn twist and pull each toe; massage sole and top of the foot.  Also, stand in Mountain pose and lift all toes up; spread toes wide and replace back down on the mat

5.  Outer hip-pigeon and reclined pigeon, gheko

6.  Calf/Achilles-Down dog (walk the dog) and Warrior I with the heel firmly planted on the mat

7.  Tired legs- legs up against the wall either straight or with legs in a wide V shape