From downdog, walk your hands towards your feet, until you're hanging in a forward fold. Grab hold of your opposite elbows, and let your head hang heavy. Try swaying from side to side. Release your elbows, and separate your feet about as wide as the your mat, turning your toes slightly outward. Bend your knees until you are in a squat position. Bring your hands to your heart on the insides of your knees pressing your knees apart with your elbows and pushing your knees back into your elbows, creating a little resistance. Keep your belly button reaching towards your spine to engage your core and try to hold for a few steady breaths. Release onto your bum. Straighten your legs out in front of you, reach your arms forward, and as slow as possible keeping your chest lifted, lower all the way onto your back.
Lying on your back, bring your right ankle over your left knee. Reach your right arm through the triangle that you've created, either grabbing the back of the left thigh or the front of the left shin. Keep your right foot flexed, and your right knee reaching away from you, targeting a stretch in the outer right hip. Release and switch sides.