Yoga Asana: Parighasana (Gate Pose)

Illustration by @Rroco88 (click to enlarge)
Start by kneeling on the floor. Bring your right leg to the side, stretched out. Right foot should be in line with the left knee. Turn the right foot out at a comfortable angle for your ankle. Extend arms sideways. Inhale, and on the exhale bend to the right, move your right hand along your right leg as you bend. With practice, your right forearm will be along your right shin.
Bring your left arm overhead and also to the right if possible (or just have straight up for now). Keep your chest open and breath normally. Keep your right leg engaged and not just limp.
With more practice, you will be able to place your left pam to your right palm and lean over your right leg fully.
To release: Inhale, then exhale and rise up, place right leg back into kneeling position. Repeat on the other side.
Benefits: The pelvic region is stretched and gains fresh blood flow; improves the health of the organs; alleviates stiffness in the back and hips.

Illustration by @Rroco88 (click to enlarge)
Start by kneeling on the floor. Bring your right leg to the side, stretched out. Right foot should be in line with the left knee. Turn the right foot out at a comfortable angle for your ankle. Extend arms sideways. Inhale, and on the exhale bend to the right, move your right hand along your right leg as you bend. With practice, your right forearm will be along your right shin.
Bring your left arm overhead and also to the right if possible (or just have straight up for now). Keep your chest open and breath normally. Keep your right leg engaged and not just limp.
With more practice, you will be able to place your left pam to your right palm and lean over your right leg fully.
To release: Inhale, then exhale and rise up, place right leg back into kneeling position. Repeat on the other side.
Benefits: The pelvic region is stretched and gains fresh blood flow; improves the health of the organs; alleviates stiffness in the back and hips.