2. Straighten both legs and relax, then pull your left leg toward your chest. For this stretch keep the back of your head on the mat, if possible, but don't strain.

3. Interlace your fingers behind your head and rest your arms on the mat. Using the power of your arms, slowly bring your head, neck and shoulders forward until you feel a slight stretch. Hold an easy stretch for 5 seconds. Do not overstretch.

8. To relieve tension in the lower back area, tighten your butt (gluteus) muscles and, at the same time, tighten your abdominal muscles to flatten your lower back. Lift the left leg over the right leg.

9. Straighten your right leg and, with your right hand, pull your bent leg up and over your other leg as shown above. Turn your head to look toward the hand of the arm that is straight (head should be resting on the floor). Make sure the back of your shoulders are kept flat on the floor.

10. Concentrate on keeping the back of your head down, and then curling your head up toward your knees. Hold 5-10 seconds.

11. Stretch and then relax. This is a good stretch for the entire body. Hold for 5 seconds.

13. With your feet shoulder width apart and pointed out to about a 15% angle, heels on the ground, bend your knees and squat down. It is a great stretch for your ankles, Achilles tendons, groin, lower back and hips. Hold the stretch for 20-30 seconds. Be careful if you have had any knee problems. If pain is present discontinue this stretch.

14. This stretch should be felt in front of the hip and possibly in your hamstrings and groin. This will help relieve tension in the lower back. Hold the stretch for 20 seconds.

15. Use this stretch after sitting for an extended period of time.