both legs and bring them toward your chest. cross your ankles, and bring your knees out to the side. grab your legs just below your knees. extend the back of your neck so that gravity can draw it towards the floor (feels good). you will notice that your low back flattens so that the natural curve almost disappears. relax and just let all this happen!
keeping everything in this same position, make small circles clockwise, 8-10 times. guide this movement with your hands/arms so that your low back and hips can stay relaxed. then make 8-10 small circles counter-clockwise.
next, adjust slightly so that you can do ankle circles with the leg 