1. Hanging Loose Like a Rag Doll
There are many yoga poses to stretch the legs, and the rag doll is one of the easiest and is a great way to warm up before exercise or further stretching. Stand with your feet hip-width apart or less, depending on your balance, and reach your hand up overhead, lengthening the spine. Breathe in deeply and on the exhale, reach your hand forwards as you slowly bend forward at the hips. When you reach your furthest stretch, cross your arms and allow them to hand overhead. If necessary, you can bend your knees slightly, but you will get a better stretch if your legs are straight. Continue breathing slowly and deeply, holding the stretch for as long as you like. When ready, engage your abs and slowly roll up to standing.
2. Head Down, Hips Up
Open your legs as wide as is comfortable and turn your toes inward slightly. Inhale deeply and on the exhale, gently drop forward, bending at the hips. Bring your hands flat on the floor between your feet and continue breathing deeply, stretching the backs of the legs. Lift up with your hips to lengthen the backs of the legs and with each inhale, attempt to breathe into any tight areas. on the exhale, drop forward a bit further into the stretch. Hold the stretch as long as you like, tightening your abs and gently rolling yourself up when you are ready to release the stretch.
3. The Perfect Pilates Pose
One of the best pilates leg stretches, which also works the abs, is the double leg stretch. Lay on your back with your hands supporting your neck and lift your legs up, bending the knees slightly. Breathe in deeply and on the exhale lift your head, keeping your elbows out to the sides. At the same time, straighten your legs as much as is comfortable. Inhale and relax back down, repeating on the inhale. Repeat the stretch 5 to 10 times to strengthen the abs and stretch the legs.
4. A Simple Classic
Sit upright with your spine tall and your legs extended in front of you. Flex your feet so that your toes pull in towards your torso and inhale as your lift your arms up towards the ceiling. Exhale and bend forward at the hips, dropping your torso over you upper legs as much as is possible. Keep your feet flexed and breathe deeply into the stretch. Hold for as long as you like before tightening your abdominal muscles and lifting to sitting.
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