Turtle Pose, or Kurmasana, is a wonderful pose that will help stretch the inner leg muscles, hips, and your lower back. It is also a nice pose for modifying, so no matter your level of flexibility, or how much your body feels like cooperating on a particular day, everyone can get something out of it.
1-Start seated on your mat, pressing extending through your spine as you extend your legs straight out in front of you.
2-Extend your legs outwards, as much as your flexibility allows. If your legs are not flexible enough, you can keep your knees bent.
3-Lower your torso, leading with your chest, and extend your right arm under your right leg as far as possible. Next, do the same with your left arm, extending it under your left leg as far as possible. Keep your palms facing the floor.
4-Engage your legs and exhale, and lower your torso as close to the ground in front of you as possible, being sure to lead with your chest. Hold yourself in the lowest position for five deep breaths.
5-To come back up, bend your knees and as you take a deep inhalation, bring your torso back upright, keeping a flat back the entire time you lift.
If you are super flexible in the hips and thighs, you can practice bringing your knees close to your ears when have completely lowered your torso to the ground.