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Step 1
Find a stable wall or vertical surface. Stand about 3 inches from the wall with the right side of your body perpendicular to it. Cross your legs, right over left, with your feet 3 to 5 inches apart.
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Step 2
Put your right hand on your right hip and push as far as you can without bending your knees or your waist. As you do this, raise your left hand over your head and try to put your fingertips on the wall. Maintain this position for at least 30 seconds, taking deep breaths as you feel your stretch deepen. Switch positions after 30 seconds. Do this for at least three sets.
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Step 3
Lay on a bed with your back on the mattress to begin the second stretch. Position yourself to where your legs are off the bed at mid-thigh. Let your feet dangle towards the ground, keeping your legs bent at a 90-degree angle.
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Step 4
Lift one knee towards your chest, still keeping the opposite leg on the ground and your back on the mattress. Do not allow your leg to rotate or twist as you lift. As your knee comes to your chest, hold it in position by interlocking your fingers and applying gentle pressure on your shin. Hold this position for at least 20 seconds, switching legs in between for at least three sets.
