Lie on your back with both knees bent and feet together. Spread your knees wide and lift your hips off of the table as shown. With your hips elevated walk your feet out to slowly lower your hips back to the table.
Lie on your side over a pillow with both knees bent. Bring both legs over the edge of the bed and let them dangle towards the floor. Roll your upper body so your chest is facing towards the ceiling until you feel a stretch in the side of your lower back. Hold this position for 30 seconds.