Sit on the floor with your legs straight out in front of you. Then bend your knees and pull your heels toward your groin to press the soles of your feet together. Open your knees out to the sides. Reach both hands forward to hold onto your feet, ankles, or shins. Relax your thighs so your knees drop further toward the floor. Hold for 1-2 minutes. You’ll feel a good stretch in your lower back, inner thighs, and hips.
A twist gently stretches your back, hips, and neck. Lie flat with your arms out to the sides so your body forms a T. Bend your right knee, and lightly set the toes of your right foot on your left knee. Keeping your shoulders flat on the floor, drop the right knee over to the left side of your body, twisting at the low back and waist. Turn your head to the right and look down your arm at your fingers. Hold for up to 10 breaths, then switch sides.