Come to sit on a thick blanket. Bring a bolster or a rolled up blanket behind you if needed. You can sit on the feet or place the feet next to you. Place the hands next to your hips. Lean on the hands and lift your tailbone forward. Bring your back to the bolster or rolled up blanket. If it feels to far away bring another pillow on top. Bring support for your head if needed. You should feel stretch on the top of your legs and on the inside. You will feel stretch along the front of your body. With strong pain in one place listen to the body and come out. Stay here for a minimum of 2 minutes. Slowly come out and lay down on your back.
Lying down on your back, bring your knees to your chest. Let the folded legs fall to the right, bring your knees towards the right shoulder and lay them on the ground turn your head to the left and spread your arms out on the ground. If your knees do not touch the ground place a pillow underneath them. Stay here for 2 minutes. Than repeat to the other side for 2 minutes.
Come up to sitting and stretch the legs forward, you might want to sit on a pillow to tilt your pelvis forward. Bring your upper body forward. By pain behind the knees put a pillow under the knees. You can also rest your belly or head on a pillow. You should feel stretch along the legs along the spine and pelvis. Stay here for 3 min. Don’t practice this with back problems like spondylitis or hernia.
Fold a blanket close to the wall keep a gap of 10 cm’s. Sit on the bolster or blanket on the short side of the pillow. Bring your hands behind on the ground and bring your whole pelvis on the pillow. Bring sitting bones in the gap of 10 cm and legs up the wall, this is a funny moment! But you will get there! Bring your legs vertically up lay your arms like in the picture. Stay for 5 minutes.