Sit on floor or mat reclining back with support of both arms behind body. Bend knees approximately 90 degrees with feet on floor. Cross lower leg (just above ankle) over thigh of opposite leg.
Bring torso upright by walking hands closer to hips, keeping arms straight. Lean forward and hold stretch. Repeat with opposite leg.
Sit on floor or mat and cross lower leg over thigh of straight leg. Lean back slightly and bend knee of lower leg with heel on floor. Grasp foot and knee.
Lean forward by pulling torso toward legs. Hold stretch. Repeat with opposite leg.
Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.