Lying Hamstring Stretch
Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest, keeping your left leg extended on the floor.
Slowly straighten your right knee, grabbing the back of your leg with both hands. Pull your leg towards your gently while keeping both hips on the floor.
Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep your hips down on the mat. Try to keep leg as straight as possible, only pulling closer to you if your flexibility allows. To reduce the intensity of this stretch, bend the knee of the stretching leg.
Muscles Stretched: Hamstrings