Instructions:

Part 1
1. Lay on your back with your legs straight.
2. Lift your right leg up and with your knee bent slightly, grasp the back of your thigh with both hands.
3. Push with your right leg against your hands as you pull your leg gently toward your chest and hold for 5-10 seconds.

Part 2
4. Bend your right knee completely bringing your knee to your chest.
5. Grasp your shin with both hands and pull gently toward your chest.
6. Push with your right leg against your hands as you pull your leg gently toward your chest and hold for 5-10 seconds.

Part 3
7. Swing your right leg across your body bringing your foot to rest on the left side of your body. Hold for 5-10 seconds.

Part 4
8. Bring your right leg back across, bending your knee and hip.
9. Rest your right ankle on your left knee, like sitting with your legs crossed in a chair.
10. Grasp the back of your left thigh with both hands.
11. Push with your right ankle against your left knee as you pull your left leg gently toward your chest and hold for 5-10 seconds.
12. Return to the start position and repeat with the other leg.