#6 double leg stretch beginner

Lie on your back, pull knees into chest, stretch body long, raise off mat at 45 degree angle. Repeat 5-10 times. Keep torso still, inhale to stretch, exhale to pull. Press knees against hands, increase distance between knees and chest. For sensitive lower back, watch modified version. Finish with deep exhalation, move to single straight leg stretch. Lie on your back and pull both knees into your chest, elbows extended and head lifted. Inhale deeply and stretch your body long, reaching your arms back by your ears, and with your legs long out in front of you, raise off the mat at about 45 degree angle. Exhale, drown your knees back into your chest by circling your arms around to meet them. Repeat the sequence five to 10 times, remaining still in your torso as you inhale to stretch and exhale to pull. Do not let your head fall back as you stretch your arms above your head. Press your knees against your hands and increase the distance between knees and chest as you exhale. For a sensitive lower back, look at the double leg stretch modified for beginners video. Finish by pulling both knees into your chest with a deep exhalation and go on to the single straight leg stretch.