Single leg stretch
Lie flat on your back. Draw you right knee into your chest inside the line of your right shoulder. Take your right hand on your right ankle, left hand on top of your right knee. Lift your left leg to a 45 degree angle from the floor or higher if your lower back is weak. Make sure your lower back is down on your mat and your tummy is pulled in as you lift your head and shoulders off the mat. Breathe out and you switch the position of the legs, taking your left hand to the left ankle and your right hand on top of the left knee. Keep your torso stable as you switch your legs at least ten sets. Keep the legs working inside the frame of the body at all times while working the legs and breath deeply and evenly. Make sure your shoulders stay down and keep your elbows open to the side. When you bring your knee towards your chest you can tug it twice for more benefit in increasing flexibility in your legs and lower back.