Cross one ankle over the opposite knee and gently press into the hands to reach your chest toward the legs. Hold for 30 seconds and switch sides. Half-kneeling hip flexor stretch ...

If you want a deeper stretch, bend at the hips, bringing your torso down toward the mat and reaching over your bent front leg. Flex your right foot. Maintain this position for 60 seconds; breathe ...

Cross your left ankle over your right thigh, just above your knee, to make a “4” shape. Hold on to a desk or wall for support. Slowly bend your right knee, moving your hips down into a squat ...

Then, keeping your back straight, fold your torso over your knees to deepen the stretch. Hold this for 30 seconds. Slowly unfold the legs, then repeat with the opposite leg on top.