Step 1. Lie on your back with both knees bent. Put your left arm under your head for support (or use a pillow or rolled-up towel). Bend your right knee up to your chest and then drop it to the side so that your knee is in line with the shoulder on that side. Straighten your right arm and grab your heel. (If you can't reach it, use a yoga strap or grab your calf instead.)
Step 2. Press your right heel down toward the buttocks while contracting the inner hamstring. At the same time, use your right arm to pull up on the heel and lengthen your right leg out toward your shoulder. Don't lock your knee. Return to start position. Do 5 to 10 reps on each side.
Step 1. Follow setup above, but keep bent right knee in line with the chest (not out to the side).
Step 2. Use both hands to grab the heel, calf or a strap. Follow directions above, but focus on contracting the middle hamstring while lengthening your right leg toward your head.
Step 1. Lie on your back with knees slightly bent. Bend your right knee to the chest and cross it over so it's pointing toward your left shoulder. Use your left hand to grab the outside of your right heel. Put your right hand and arm on the outside of the right knee to stabilize the leg. (If you can't reach your foot, use a yoga strap or grab your calf.)
Step 2. Press your right heel down toward the buttocks while contracting the outer hamstring. At the same time, use your left hand to pull up on the heel and lengthen your right leg toward the left shoulder. Return to start position. Do 5 to 10 reps on each side.