Amaro, DL Al Woods.---BALTIMORE AT NEW YORK GIANTSRavens: WR/RS Devin Hester, LB C.J. Mosley, OLB Elvis Dumervil, DT Willie Henr

Each month, yoga coach Gwen Lawrence shows us five poses designed to keep athletes in the game. This month she focuses on ways to lengthen and increase flexibility in the often-troublesome hamstrings. As always, consult a doctor before you begin any new exercise program.The hamstrings can be a challenging area for many people to maintain flexibility. But keep working on them -- supple hamstrings can significantly reduce pain, pressure and tension on the lower back by helping to align your pelvis.Ive enlisted the help of one of my students, Savannah Cepero of Port Chester, New York, to show some basic yoga poses that can help you keep your hamstrings flexible.SphinxThe position of the pelvis is key here, to allow the release of the hamstrings and stretch the whole front of your body so you can get the quickest, best results in your hamstring stretches.Keys to the pose:* While lying on your stomach, rest on your forearms.* Make sure the elbows are directly under your shoulder joint, and make your forearms parallel to each other.* Keep your palms flat and fingers spread.* Tuck the tailbone under and press the hips into the floor to protect the lower back and better target the hip flexors.* Lengthen the body from the toes to the top of the head, lead with your heart, and squeeze the shoulder blades together behind you.* Keep the chin neutral, and as you exhale, open the chest more. Hold this pose for a minute or two and go into a childs pose when youre done to ease the back.* The goal is to do this with straight arms and without back pain.Wide-leg straddle forward bendThis pose targets the hamstrings at a slightly different angle. It allows gravity to pull the entire torso down into a deeper hamstring stretch. Standing with your feet farther apart can help you feel more stable so you can just surrender to the pose.Keys to the pose:* Start with feet about 3-4 feet apart, parallel to each other.* On an exhale, hinge over from the hips, keeping the back as straight as possible to protect it.* Grab each arm with the opposite hand and just hang. Feel a deeper release with every exhale.* Gently sway left to right to make sure you are not resisting the stretch. Every now and then, nod your head back and forth and up and down to release neck tension.* If you feel low back pressure, start by doing this pose with a slight bend in the knees until your hamstrings are open enough to straighten your legs. Breathe and hold the pose for two to three minutes. Come out of it nice and slow.Pigeon poseWhen you want to target a certain area to stretch -- like the hamstrings -- you need to stretch the surrounding muscle groups, as well. Pigeon pose is a deep hip opener, targeting the glutes. Because youre working a large muscle group here you should hold the pose longer on each side -- from three to six minutes.Keys to the pose:* Starting in downward-facing dog, bring the right knee close to the right wrist.* The right foot will be as close to the left wrist as your flexibility will allow, with the goal of the right lower leg eventually being parallel to the front edge of your yoga mat.* Lower down to your forearms. If you can, eventually rest your chest and belly on the floor or blocks.* Relax your head and jaw to allow your hips to open.* Lengthen the left leg back as far as you can. Your hips should stay square in the center -- do not let them sink over to the right. Breathe and hold, then switch sides.* If you have right knee pain while here, then you may want to sit on the right hip. But you still want to square the body to the front of the mat to maintain the best glute stretch.Standing forward bend against the wallThis version of standing forward bend allows gravity to open the hamstrings. The floor will align the feet properly and the wall will support you so you can just let go, sinking in without falling over.Keys to the pose:* Start by standing about 16 to 20 inches away and facing a wall.* Your feet should be hip-width apart and parallel to each other.* Bend your knees and bring your chest and belly around to rest on your thighs.* Your feet should always be flat. If your heels come off the floor, adjust the distance of your feet to the wall to flatten them.* Lean your back against the wall to support you, letting your head hang and keeping your eyes open for better stability.* On your exhales, release the resistance and let your back slide down the wall. Hold for two to three minutes.* When you come out of this hold, bend your knees and drop your hips down to a seated position, not standing. Standing after this hold may cause dizziness.Heavy legs with calvesThis pose can help reduce stiffness in the legs while opening the hamstrings and stretching the calves. Ive heard many martial artists say that stretching the calves is also the key to loosening the hamstrings.Keys to the pose:* Start by lying on your back with your legs up a wall. Keep your low back flat on the floor.* The goal is to eventually have your legs straight. If they arent now, thats OK. Keep working at it, and in time they will free up.* Flex your feet and drape a strap over them, holding one side of the strap in each hand and gently pulling to increase the calf stretch.* Breathe and hold this pose for three to five minutes.Gwen Lawrence owns Power Yoga for Sports and works with athletes in professional basketball, football, baseball, hockey and soccer, as well as Olympians and collegiate champions. Follow her on Twitter and Instagram @gwenlawrence and at www.gwenlawrence.com.Frank Robinson Nationals Jersey . To the surprise of many, it isnt the Wolverines but their in-state rivals the Michigan State Spartans. Raudy Read Nationals Jersey . -- New England Revolution goalkeeper Matt Reis is retiring after a 16-year career to become the goalie coach for the Los Angeles Galaxy. https://www.cheapnationals.com/1757r-adrian-sanchez-jersey-nationals.html . 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Bryant, who has a knee injury, was limited in practice this week.But the Cowboys declared him inactive for their game Sunday at Green Bay.The Packers are getting starting cornerback Damarious Randall back from a groin injury, but are losing another starter in the defensive backfield in Quinten Rollins, who also has a groin injury. Rollins was a late add to the injury report after practice Saturday.Running back Eddie Lacy is active after being limited this week with a sprained left ankle, though backup James Starks is out with a knee injury. Lacy is Green Bays only true running back on the active roster, so receivers Randall Cobb and Ty Montgomery might take more snaps out of the backfield.The Seattle Seahawks will be down two key defensive players facing Atlanta and the top offense in the NFL. Seattle strong safety Kam Chancellor and defensive end Frank Clark were both inactive for Sundays game against the Falcons.Chancellor suffered a groin injury during practice on Thursday and was listed as questionable on Fridays injury report. Clark, who is tied for the team lead with three sacks, injured his hamstring in practice on Monday and did not participate in practice all week.With Chancellor out, Kelcie McCray will start at strong safety. McCray started three games last season when Chancellor was out.The Raiders will welcome rested Kansas City without running back Latavius Murray, who is out once again with a toe injury. The Chiefs put running back Knile Davis on the inactive list with a concussion.---DALLAS AT GREEN BAYCowboys: QB Tony Romo, RB Lance Dunbar, CB Orlando Scandrick, RB Darius Jackson, OL Chaz Green, WR Dez Bryant, DL David IrvingPackers: CB Quinten Rollins, S Chris Banjo, CB Sam Shields, RB James Starks, T Kyle Murphy, TE Jared Cook, DT Christian Ringo---ATLANTA at SEATTLEFalcons: CB Jalen Collins, LB A.J. Hawk, LB Paul Worrilow, G Mike Person, G Wes Schweitzer, TE Joshua Perkins, DT Courtney Upshaw.Seahawks: RB C.J. Prosise, SS Kam Chancellor, RB Thomas Rawls, DE Frank Clark, G Rees Odhiambo, T George Fant, DT Quinton Jefferson.---KANSAS CITY AT OAKLANDChiefs: QB Tyler Bray, CB Kenneth Acker, RB Knile Davis, LB Sio Moore, OL Bryan Witzmann, OL Jordan Devey, TE Ross Travis.Raiders: RB Latavius Murray, OL Vadal Alexander, T Menelik Watson, QB Connor Cook, DB Dexter McDonald, CB Antonio Hamilton, OL Matt McCants.---CINCINNATI AT NEW ENGLANDBengals: TE Tyler Eifert, QB Jeff Driskel, WR Cody Core, CB KeiVarae Russell, CB Chykie Brown, OG Christian Westerman, DT DeShawn Williams.Patriots: CB Cyrus Jones, LB Shea McClellin, RB Braandon Bolden, DT Vincent Valentine, OL LaAdrian Waddle, CB Justin Coleman.dddddddddddd---SAN FRANCISCO AT BUFFALO49ers: CB Jimmie Ward, S Jaquiski Tartt, DT Taylor Hart, DT Tony Jerod-Eddie, OL John Theus, TE Blake Bell, QB Christian Ponder.Bills: DT Marcell Dareus, OT Seantrel Henderson, OT Cyrus Kouandjio, C Patrick Lewis ,OL Gabe Ikard, TE Gerald Christian, QB Cardale Jones---JACKSONVILLE AT CHICAGOJaguars: QB Brandon Allen, WR Rashad Greene Sr., DB Josh Johnson, RB Corey Grant, OL Bryce Harris, TE Neal Sterling, DE Chris Smith.Bears: QB Jay Cutler, LB Leonard Floyd, DL Eddie Goldman, DB Deiondre Hall, DB Deandre Houston-Carson, DL Eric Kush, RB Jeremy Langford.---CAROLINA AT NEW ORLEANSPanthers: CB James Bradberry (foot), DT Vernon Butler (ankle), CB Robert McClain (hamstring), T Michael Oher (concussion), DT Paul Soliai (foot), RB Cameron Artis-Payne and LB Jeremy CashSaints: DE Paul Kruger, QB Joe Callahan, CB DeVante Harris, RB Marcus Murphy, LB Dannell Ellerbe, CB Delvin Breaux, LT Terron Armstead.---CLEVELAND AT TENNESSEEBrowns: QB Josh McCown, WR Corey Coleman, DB Joe Haden, FB Dan Vitale, TE Randall Telfer, TE Seth DeValve, DL Xavier Cooper.Titans: CB Cody Riggs, DB Curtis Riley, OLB Aaron Wallace, G Sebastian Tretola, WR Harry Douglas, TE Jace Amaro, DL Al Woods.---BALTIMORE AT NEW YORK GIANTSRavens: WR/RS Devin Hester, LB C.J. 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Smith.Redskins: QB Nate Sudfeld, WR Josh Doctson, CB Dashaun Phillips, LB Sua Cravens, TE Jordan Reed, OL Vinston Painter, DE Anthony Lanier II.---Online: http://pro32.ap.org/poll and http://twitter.com/AP-NFL ' ' '