Stretches to Work Up to a Split Seated Forward Bend This stretch will help you improve flexibility in your hamstrings. Sit on a mat with your legs together, extended in front of you. Flex your toes towards your body. Bend forward at the waist and reach your arms toward your feet. If you can, grab onto your feet. If not, hold your shins. Maintain the stretch for 5 to 7 breaths, then release. Low Lunge Begin on a mat on your hands and knees. Then, step your right foot between your hands, making sure to align your knee with your ankle. Move your left knee back so that your left thigh is at a 45-degree angle from the floor. You should feel a stretch in your hip. Hold for 5 to 7 breaths, then switch sides. Half Split Begin in the low lunge position described above. Shift your weight onto your back knee, then straighten your front leg, flexing your foot toward the ceiling. To create a more intense stretch, fold your torso into your front leg. Hold for 5 to 7 breaths, then switch sides. Stretches to Work Up to a Y-Stand Front Bend From a standing position, fold forward at the waist and reach your arms toward the floor to stretch your hamstrings. If you can, touch the floor. Work your way up to being able to place your palms flat on the floor while keeping your legs straight. Hold the pose for 10 to 20 seconds, then slowly roll back up into the starting position. Head to Knee In a seated position extend your left leg in front of you. Bend your right leg and press your foot into your left thigh. Extend your arms toward your left foot, and, if you can, wrap your hands around your foot. Fold forward at the waist and press your head towards your knee. You should feel a stretch in your hamstrings, hips and low back. Hold for 5 breaths, then switch sides. Lizard Stretch Lizard Stretch will help to increase flexibility in your hips. From a kneeling position, bring your left leg straight back and press only your toes into the floor. Place your hands directly beneath your shoulders and lengthen your arms. Bend your right knee and bring your right foot forward, planting it on the outside of your right hand. Bend at the elbows and rest your forearms on the inside of your foot. Hold for 10 seconds, then switch sides. Stretches to Work Up to a Backbend Cat/Cow This movement stretches the hips and the entire spine. Start on your hands and knees with your hands beneath your shoulders and your knees beneath your hips. Inhale and lift your chest and tailbone towards the ceiling, pushing your stomach toward the floor. Exhale and arch your back, dropping your head towards the mat. Complete 6 to 8 slow reps. Backbend Stretch From a standing position, bend backwards at the waist and slide your hands down the backs of your thighs. Try to reach the backs of your knees. Lift your chest towards the ceiling and hold the stretch for 5 to 7 breaths. Slowly rise one vertebrae at a time back into a standing position. Seal Stretch Lie on your stomach on a mat and place your hands on the floor next to your waist. Push into your hands to peel your chest and stomach off the floor. Push your shoulders together and down. Hold for 15 to 20 seconds, then roll back down to the floor.