This is very good for limbering inner thigh muscles.
1. Sit on the floor with your spine straight, fitting the soles of your feet together. Grasp the upper part of your feet with your hands.
2. Lift your chin to the ceiling and begin inhaling. As you inhale, pull up on your feet as far as is comfortable.
3. As you exhale, keep the pull on your feet, but relax the inner thigh muscles so that you can feel your knees drop.
4. Inhale and exhale this way 4 times. Relax by sitting cross-legged or by laying on the floor on your back.