Lie down on your back. Bend your knees and place your feet flat on the floor, hip width apart. Place your arms in an open position, either shoulder height or slightly lower. Let your knees fall to one side as you exhale. Inhale to centre your knees. Let them fall to the second side on your next exhale and keep going, side to side, for 10 to 20 breaths... or as long as you like.
Bring your knees to your chest, hugging them in as close as possible. You can rock here on your low back, massaging the base of your spine and relieving excess tension in your low back.
Put one foot back on the floor, the knee can stay bent... or you can straighten your leg for a more challenging stretch. Hug the other knee in tight. Extend the leg towards the sky, flexing your foot. The leg does not have to be straight if you have tight hamstrings, Keep your bum on the floor. Hold the back of your leg here for 5 breaths.
Take the straight leg across your body, keeping it as straight as possible, to stretch your outer leg, Hold for 5 breaths. Then open the leg as wide as it will comfortably go to stretch your inner thigh. Last but not least, cross your ankle over your opposite bent knee and hold the back of your thigh, drawing the legs in as close to your upper body as you can... do not lift your bum off the floor... and if your head lifts for you to reach your legs, put a pillow underneath your head to support it in this stretch,
Repeat on the second side.
Once you've completed both sides of the above sequence, place the soles of your feet together and let your knees fall wide apart, in a diamond shape. Hold this pose for 10 deep breaths, relaxing your face, neck, tongue and jaw. Afterwards, you can rest on your back with your limbs stretched out for as long as you like.