Stand with your feet together, kick your right leg back, and catch it with your right hand. Align your knees and push your pelvis forward to get the best stretch. Hold this stretch for at least 20 seconds and repeat on the other side.
Stand with your feet together. Step your left foot forward about 1 to 2 feet. With a flat back, lean your torso over your left leg, keeping your hips aligned. Continue to lower your chest towards your leg and knee to get the best stretch. Hold for 20 seconds and repeat on the other side.