After resting in child pose come back to downward dog. Just use the downward dog as a transition pose. Earlier it was mentioned that this pose is often overused resulting in the wrists becoming fatigued which can lead to problems. Downward dog is entered 6 times in this small sequence. If you held it for 5 breaths each time that would be 30 breaths. That's quite a long time to be in downward dog. Just hold it for about 3 breaths here and make modifications to reduce the strain.

When holding the pigeon pose you can make mild motions to increase the area of ligaments, tendons and muscles being stretched. This can be done by moving the hips from left to right a little. Mild motions in yoga exercises can be beneficial in exercising a larger area. It also allows a better flow of blood around the area being stretched. When we are stretching the muscles slightly tear. It is this tearing and repairing that slowly increases there length. Moving blood around the areas supplies fresh nutrients to muscles resulting in better healing when stretching. Get the element of water flowing.

The extended side angle is a good yoga exercise to align the hip after it has been rotated. (Half moon is also a good choice.) Hold this pose for 8 to 12 breaths. Place the elbow on the knee if the hand cannot come to the floor. (You can also use a block shown above.) Once again move a little to loosen into this yoga exercise. This can relieve the fear and anxiety that presents itself when the body is not flexible. Take the left hand down and come onto the ball points of the left leg. Step the right leg back into downward dog holding until the legs feel evenly stretched then slowly take the left leg down into the pigeon pose. Make sure you stretch through the right big toe (It has a tendency to turn in). Hold for about 5 breaths then come into the extended side angle pose with the left knee bent. Hold for 8 to 12 breaths then come back to downward dog. Hold until the legs feels balanced and then rest in child pose.