Yoga for Triathletes With Tight Lower Back and Bad Knees

I am putting together a series for the quirks of Triathletes with a focus on freeing the lower back and also avoiding extreme knee flexion. The repetitive muscular actions of running and cycling create quad heavy strength, tightness in the hamstrings, hips and low back. Also cycling is a hunched activity so the front side of the body becomes tight, including the abdomen, chest and throat. Swimming gets good range of motion in the shoulders, but the repetitive twisting motion and the limited range of motion in the hips and legs creates more tightness in the hips and lower back. Also since all the triathlon activities are so full of forward motion, I want to create a little stillness and balance. 

Here is the series as it stands right now:

1. Cat - Cow

2. High Lunge Backbend, Kneeling Forward Bend

3. Salute to Sun with Dolphin

4. Half Moon Series (with Triangle, Revolving Triangle and Forehead to Knee)

5. Eagle

6. Standing Bow

7. Balancing Stick

8. Balancing Half Moon

9. Standing Separate Legs Stretching with Shoulder Stretch

10. Squat

11. Crow

12. Abdominals

13. Happy Baby

14. Pigeon on Back

15. Bridge/Wheel

16. Cobra

17. Locust

18. Full Locust

19. Bow

20. Half Tortoise

21. Camel

22. Forehead to Knee

23. Stretching

24. Separate Legs Stretching

25. Cobbler

26. Cow Face

27. Seated Spinal Twist

28. Straight Legs Twist

29. Lateral Twist (separate legs)

30. Eagle Legs Twist