Today your hamstrings, hips, quads, and knees are getting some serious TLC. Discover a next-level lower body sequence that adds dynamic two-directional lengthening techniques like Hip to Heel Press, Rotate, and Cross and the Drawbridge to rehydrate the hips, core, and low back. You can practice this sequence with a rolled-up towel or yoga mat–whichever DIY tool works best for you.

Pro tip: Always perform your Rest Assess before and after this sequence to notice the body-wide changes you created.