Lie on your back on a firm surface with the backs of your heels flat on the floor. Hold onto the back of thigh below right knee. Gently pull right knee as close to your chest as (comfortably) possible. You should feel a gentle stretch in your lower back. Keep the left leg relaxed in a comfortable position, either with slightly knee bent or extended. Hold for about 30 seconds. Switch legs and repeat.
Lie on your back on a firm surface with the backs of your heels flat on the floor. Grasp behind thigh below the knee with both hands. Gently pull knee to chest, and then slowly extend the leg at the knee. You should feel a gentle stretch at the back of the thigh. Hold for 20 seconds. Switch legs and repeat.
Position yourself on the floor on your hands and knees. Rotate pelvis backwards. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop. Hold for 15 seconds. Repeat.
Keeping spine steady, reach one arm over head, elbow straight, with thumb pointing up to ceiling. Then, extend opposite leg out behind until knee is straight with leg parallel to ground. Try to hold arm and leg at same height, preferably in line with spine. Do not let back, leg or stomach sag. Avoid arching back. Balance and hold for 10-15 seconds. Switch arm/leg, balance and hold for 10-15 seconds. Perform 3-5 sets of this exercise per side.