Lying Hamstring Stretch
After Knees to the chest and roll, we can continue taking care of our hips and hamstrings. First, stop rolling.
Fully extend one leg while keeping the other close to the chest with both hands. Keep your hips level and your lower back down on the floor.
Inhale. Slowly straighten your knee, grabbing the back of your leg with both hands while keeping both hips on the floor.
Exhale. Stretch to the point of soft discomfort, not to the point of pain. Never bounce. Try to keep both legs as straight as possible. To reduce the intensity, bend the knee of the lifted leg.
Hold a few seconds and repeat with the other leg.