These stretching exercises supplement The importance of stretching and hydration. I thought I know how to stretch, until I went to a physio with a groin injury and she pointed out how little stretching I was actually doing, compared to how well I thought I was doing. Try these if your lower body isn’t as supple as you would like it to be. These stretches, along with drinking more water, have almost completely stopped the aches in my hips that were keeping me awake at night.
So many people could describe downward dog better than I can, so for that one, try this link how-to-do-downward-facing-dog-in-yoga