Sit on the floor with your legs stretched out in front. Place your hands at your sides.
Hold the thigh near the chest with both hands. Rotate your lower leg in a circular motion about the knee 10 times clockwise and then 10 times counterclockwise. Repeat with the left leg.
While you are sitting in the same position, rotate the right knee clockwise 10 times and then counterclockwise 10 times. This improves the flexibility of the hip joints. Repeat on the left side.
While sitting, bring the soles of the feet together, bringing the heels close to the body. Using your hands, gently push the knees to the floor and then let them come up again. Repeat 10 times.