#5 single leg stretch beginner modified

Lie on your back, bring your knees to your chest, and hold one shin with both hands. Extend the other leg straight up. Bend the right leg and place your right hand on the ankle and left hand on the knee. Lift your head and neck, exhale and sink your belly button in. Inhale and switch legs and hands. Keep your upper body still, shoulders down, and maintain a flat back. Rest your neck if needed. Repeat three sets and then prepare for the double leg stretch. Lie on your back with your knees pulled into your chest. Grab hold of one shin with both hands and extend your other leg to the ceiling at a 90-degree angle. Right leg bent, place your right hand on your ankle and your left hand on your knee. With your elbows extended, lift your head and neck. Exhale, belly button sinks deep in. Inhale and switch legs and hands. Stay completely still in your upper body, shoulders pressing down and away from your ears, maintaining a flat back, squeezing the glutes. If your neck gets tired, rest it back down on the mat and then try again. Repeat three sets and then pull both knees into your chest to prepare for the double leg stretch.