Reclined Pigeon Pose (Supta Kapotasana or Figure Four Stretch) is done lying on your back with one ankle crossed over the opposite thigh, drawing the legs gently toward the chest. It deeply stretches the outer hip, glutes, and piriformis muscle. This restorative pose helps release lower back tension and improves hip mobility.

Supta Eka Pada Apanasana (Supine One-Leg Knee-to-Chest Pose) is a gentle reclined stretch where you lie on your back, draw one knee toward the chest, and keep the other leg extended on the mat. It releases tension in the lower back and hips while massaging the abdominal organs. This calming pose supports digestion and relaxation.

Supta Eka Pada Apanasana (Supine One-Leg Knee-to-Chest Pose) is a gentle reclined stretch where you lie on your back, draw one knee toward the chest, and keep the other leg extended on the mat. It releases tension in the lower back and hips while massaging the abdominal organs. This calming pose supports digestion and relaxation.

Lower body massage is vital for shooters because the legs and hips form the foundation of every stance. Releasing tension in the hips, hamstrings, and calves improves balance, stability, and endurance in the field or on the range. By keeping the base strong and flexible, shooters gain smoother movement, quicker recovery, and more controlled shots.

Extended Puppy Pose (Uttana Shishosana) is a yoga posture where you kneel on all fours, walk the hands forward, and lower the chest toward the mat while keeping the hips above the knees. It provides a deep stretch for the spine, shoulders, and chest. This gentle heart-opener also helps relieve tension in the upper back and encourages relaxation.

Massage care is vital for shooters because repetitive motions like mounting a shotgun or drawing a pistol create tightness in the shoulders, arms, and back. Regular massage relieves tension, improves mobility, and speeds recovery, directly supporting accuracy and comfort. Treating your body like essential gear keeps you strong, steady, and ready for the next shot.

Eagle Arms (Garudasana Arms) is a yoga pose where you wrap one arm under the other and bring the palms (or backs of the hands) together, lifting the elbows while keeping shoulders relaxed. It stretches the shoulders, upper back, and traps, improving posture and relieving tension. This pose also promotes focus and balance when paired with steady breathing.

The triceps stretch is done by raising one arm overhead, bending the elbow so the hand drops toward the upper back, and gently pressing the elbow with the opposite hand. It targets the triceps, shoulders, and lats, helping to relieve tightness and improve overhead mobility. Keep the spine tall and avoid forcing the stretch for best results.

The Front Shoulder and Pectoral Stretch targets the chest and shoulder muscles to release tightness and improve posture. In this pose, you extend your arms behind you (either interlaced or holding a strap), gently lifting the chest and broadening across the collarbones. It helps open the front body, counteracts slouching, and promotes better breathing capacity.