Stand on one leg (hold onto a chair or wall for balance), bend one knee and bring your heel toward your buttocks. Reach and hold your ankle and using your arm, bring your heel as close to your buttocks as you can. It is important to keep your knees close together while doing this stretch.
Sit on the floor with your legs spread comfortably apart. Lean your torso forward in between your legs. Use your hands for support if needed.
Get on the floor on your hands and knees. Put one foot on the ball and bring the other foot forward while sitting up into the posture shown in picture. To increase the stretch arch your torso slightly back.
Sit on the floor, knees bent and bottoms of feet together, knees splayed out. Grasp your hands with your feet, putting your elbows on your thighs, lean forward and at the same time push down and out with your elbows pushing your knees toward the floor.