#5 single leg stretch beginner

Lie on your back with knees bent. Hold your right leg and bring it towards your chest. Roll your back down and extend your other leg in front of you. Switch legs and repeat. Keep your torso lifted and engage your abs. Modify the exercise for back and knee issues. Repeat 5-10 times and then move on to the next exercise. Sit in the center of your mat with your knees bent. Take hold of your right leg and pull it into your chest with your inside hand on the knee and your outside hand on the ankle. Roll your back down to the mat bringing your bent leg with you. Extend your opposite leg out in front of you and hold it above the mat at an angle that allows your back to remain flat on the mat. With your elbows extended and your shin lifted onto your chest, inhale belly button in, exhale and switch legs. Bring the outside hand to the ankle and the inside hand to the knee. Stay lifted and perfectly still in your torso. Stay lifting forward from the abdominals. Scoop your belly in at all times. Squeeze the glutes as you extend your leg. For a bad back, look at the single leg stretch modified for beginners. For a bad knee, hold the underside of the thigh instead of the knee. Repeat 5 to 10 sets then pull both knees into your chest and go on to the double leg stretch.