some yoga exercises for flexibility in your lower body:

Downward-Facing Dog (Adho Mukha Svanasana)

DownwardFacing Dog (Adho Mukha Svanasana) yoga pose

This pose stretches your hamstrings, calves, glutes, and lower back. It also strengthens your arms, shoulders, and core.
Begin on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
Press your heels towards the ground and lift your hips up and back, straightening your legs as much as possible.
Keep your gaze down towards your toes or your navel.
Hold for 5-10 breaths.
Warrior II Pose (Virabhadrasana II)
Warrior II Pose (Virabhadrasana II) yoga pose

This pose stretches your hips, groins, and quads. It also strengthens your legs, core, and glutes.
Begin in a standing position with your feet hip-width apart.
Step your right foot back about 3-4 feet and turn your right toes out to a 45-degree angle.
Bend your right knee until it is directly over your right ankle.
Keep your left leg straight and strong.
Reach your arms up overhead with your palms facing each other.
Hold for 5-10 breaths and then repeat on the other side.
Low Lunge (Anjaneyasana)
Low Lunge (Anjaneyasana) yoga pose

This pose stretches your hamstrings, quads, and hip flexors. It also strengthens your legs and core.
Begin in a Downward-Facing Dog pose.
Step your right foot forward between your hands and lower your left knee down to the ground.
Keep your right heel in line with your right hip and your front knee bent at a 90-degree angle.
Square your hips forward and reach your torso forward, resting your forehead on your right thigh or shin.
Hold for 5-10 breaths and then repeat on the other side.
Wide-Legged Seated Forward Bend (Upavistha Konasana)
WideLegged Seated Forward Bend (Upavistha Konasana) yoga pose

This pose stretches your inner thighs, hamstrings, and calves. It also opens your hips and groin.
Sit on the floor with your legs wide open as far as they will go comfortably.
Hinge at your hips and fold forward, reaching your torso towards the floor.
Rest your forehead on the floor, your shins, or a block if you can’t reach the floor.
Hold for 5-10 breaths.
Butterfly Pose (Baddha Konasana)
Butterfly Pose (Baddha Konasana) yoga pose

This pose stretches your inner thighs, groin, and hips. It also helps to relax the mind and body.
Sit on the floor with the soles of your feet together and your knees bent out to the sides.
Gently flutter your knees up and down like the wings of a butterfly.
Hold for 5-10 breaths.
Benefits of yoga for lower body flexibility:

Improved range of motion
Reduced risk of injury
Improved balance and coordination
Reduced pain
Improved posture
Increased circulation
Stress relief
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