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Put your palm on the wall at shoulder height. Then put your right leg over your left and push your hip away from the wall. Don't forget to do the opposite for the other side.
First you will grab a yoga strap and lay down on your yoga matt on your back. Put the yoga strap behind your knee pulling your knee towards your navel. let your leg rest slightly outward, while keeping your other leg as straight as possible.
Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for a few seconds. Repeat.
Standing with one leg forward and one leg back, bring both arms down and up toward your front foot, getting a stretch in your hamstring. Repeat on the other side.