Lying buttocks and hip stretch with legs crossed

This stretch is really good to do if you’ve been sitting all day and feel tight in your lower body and legs. I also love this stretch for stretching out the lower back by bringing in your knees toward your chest.
To do this stretch, follow these steps:

1. Lie on your back in your bed with your knees bent and feet flat on your bed.
2. Lift your left foot and place the outside of your left ankle on your right thigh, just above your knee.
3. Raise your right foot off the bed and bring your knee toward your chest (See Figure).
4. Interlock your fingers behind your knee.
5. Inhale and as you exhale, gently pull your right knee closer to your chest with your hands.
6. With your left elbow, gently press your left knee away from you (see Figure).
7. Hold the stretch for 30 seconds, gradually deepening the stretch with every exhale.
8. Repeat the stretch with your right foot on your left thigh.

A few do’s and don’ts for this stretch:

• Do keep your shoulder blades down and your upper body relaxed.
• Do be patient and let the stretch deepen with each breath.
• Don’t lift your hips off the bed or lean to one side.