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Lie on your back in your bed with your knees bent and feet flat on the floor
Lift your left foot and place the outside of your left ankle on your right thigh, just above your knee.
Raise your right foot off the floor and bring your knee toward your chest.
Interlock your fingers behind your knee. Inhale and as you exhale, gently pull your right knee closer to your chest with your hands.
With your left elbow, gently press your left knee away from you.
Hold the stretch for 30 seconds, gradually deepening the stretch with every exhale. Repeat the stretch with your right foot on your left thigh.
Lift your left foot and place the outside of your left ankle on your right thigh, just above your knee.
Raise your right foot off the floor and bring your knee toward your chest.
Interlock your fingers behind your knee. Inhale and as you exhale, gently pull your right knee closer to your chest with your hands.
With your left elbow, gently press your left knee away from you.
Hold the stretch for 30 seconds, gradually deepening the stretch with every exhale. Repeat the stretch with your right foot on your left thigh.
Don’t lift your hips off the floor or lean to one side.
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