Come to lay on your back, fold your knees and feel the feet on the ground hip width apart.
Place your right foot on the left leg and fold your hands behind the knees like in the picture.
Pull your left knee of the floor. Find 80 % of you edge in the stretch for all of those poses,
not your maximum. Stay for 2 minutes.
Come to sitting. Stretch your legs in front of you.
If your back is rounding while sitting, bring a pillow under the sitting bones, this will help you to maximise the benefit of the pose. Fold your right leg, bring that foot to the left leg.Place a pillow under the knee if you need one. Come and bend forward. You can let your head rest on a pillow. Stay for 3 min.
Than repeat on the other side. Lay down on your back for one minute to rest
Come to sitting and spread both legs apart. Come and sit on a pillow when your back is rounding.
Grab a block, or a few books, and place your elbow on the block if possible.Let your head rest on that hand. Bring your other arm overhead.You feel this stretch to the side of your body and inside both legs. You can always bend knees if the stretch feels to strong. Stay for 1,5 min. Repeat on the other side.
Final yoga pose.