Sit on the floor with your feet out in front of you, then bend your right knee, bringing your right foot into your groin with your knee relaxed out to the side. Then, bend your left leg, so your knee comes up off of the floor until it’s high enough that you can place your forehead onto your knee. Grab hold of your left foot with both hands, then try to straighten your left leg while keeping your forehead glued to that knee. Don’t worry if you can’t straighten all the way, and don’t force your muscles. This should be a gentle stretch. Over time, the backs of your legs will open up. Just do what you can, relax, and breathe. Hold this pose for 30 seconds, then switch sides.
4. Spinal Twist
Sit on the floor with your legs straight out in front of you, then bend your right leg so that your right foot is next to your left buttock with the knee on the floor. Cross your left leg over your right knee and place that foot on the floor. Take a deep breath, raising your arms to shoulder height, then swing around the left, placing your right elbow on the outside of your left knee and your left hand on the floor behind you. Turn your head to look behind you, and hold this stretch for 10 deep breaths. Repeat on the other side.
Image Credit: Creative Commons photo by Muffett