A hip-mobilising sequence can release a tight lower back and stretch your hip muscles. Lexie Williamson explains how to do it

LOWER-BACK RELEASER (pictured above)

Lie on your back and hug your right leg into your abdomen.

Point your left toes to the ceiling and press the back of your left knee into the mat.

Slowly rotate your right foot in small circles.

HIP OPENER (pictured below)

hip opener

Keep your right hand on your right leg and slide your left hand on to your left hip to keep it grounded.

Ease your right knee out to your right to stretch your hip and adductors. Return to the centre.

LYING PIGEON (pictured below)

lying pigeon

Place your right palm on the floor and use your left hand to draw your right leg across your body.

Turn your head to the right.

Extend your right arm along the floor and turn your palm up.

Return to the centre and switch legs, repeating on the other side.

» Lexie Williamson is a qualified yoga instructor specialising in yoga for athletes. She is the author of Yoga for Runners (Bloomsbury, £16.99)