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Try this pigeon pose to build muscle and stretch your thighs, groin and back. It’s super coo. Start on all fours, then bring your left knee forward and place it next to your left wrist. Place your ankle somewhere in front of your right hip. Slide your right leg back, straighten the knee and point your toe. Hold this pose for 10 seconds or so, then repeat on the other side.
Adults need 30 minutes of physical activity every day. Kids need 60.