Cradle stretch

As the name may suggest, you cradle your leg in your arms as you would a baby, stretching and opening your hips in the process. Be sure to lift your leg slowly and gently — remember, you’re stretching, not wrenching.
Follow these instructions with the careful attention of a loving mother:

1. Sit on the floor with your legs extended in front of you.
2. Bend one knee, rotate your thigh to the side, and cradle your lower leg in your arms. Keeping your hands clasped, hold your knee in the crease of one elbow and your foot in the crease of the other.
3. 3. Keeping your spine extended and your head erect, gently rock your leg horizontally from side to side, rotating at your hip.
4. 4. Continue this rocking motion for five to ten breaths, breathing deeply and smoothly; then gently put your leg down the same way you picked it up and do the same stretch with the other leg.