Roll up a blanket or towel into a tube shape and slide it underneath the balls of your feet. Stand up, with your heels planted on the ground and the balls of your feet on the blanket, keeping your feet hip-width apart. Fold your torso forward over your legs, with a slight bend in the knees. Reach your hands to the floor, or on to a set of blocks. Stay in this position—Jones’ preferred calf-and-hamstring all-in-one stretch—for 10 breaths.
Try This Yoga Routine for Your Next Warm-up
Lie on your back with your knees bent and feet on the floor. Cross your right ankle over your left knee to create a “figure four” shape with the legs. Next, interlace your fingers behind the left hamstring or left shin and pull that left leg—the other one will follow—towards your chest. Keep your feet flexed, and try to keep your butt down on the floor. Hold for 10 breaths on each side.