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Chair Pose

Lower your butt down and pretend you're sitting in an invisible chair. Keep your chest lifted and reach your arms up so your biceps frame your ears. Now, slowly shift weight into your heels and sit your butt as far back as possible. (Tip: Gaze down at your toes. If you can't see all 10 toes underneath you, lower your hips farther back until you can).

Now, squeeze your knees and inner thighs together, and energetically pull your heels apart to engage your out glutes. Then, come up to your toes and take micro-lifts to lower your butt down towards your ankles and then back up into your chair.

Image via @marveliciousblu

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Frog Pose

Get into a squat position and open your knees wider than your torso, with your heels pointing in and your toes pointing out. Bring your hands to prayer at heart center and bring your elbows to the inside of your knees — press your palms together to help widen your thighs using your your elbows. Keep your chest lifted and slowly lift your hips until your thighs are parallel to the ground. Hold this position here or do some yoga squats, by lowering and lifting your hips.

Image via @yogawithmonika