Prasarita Padottanasana Pose
Prasarita Padottanasana is a deep forward fold pose that is very effective for stretching the hamstrings. Stand with your feet between three and four feet apart, placing your hands on your hips and turning your feet so that they are either parallel or turned in slightly. Take a deep, slow ocean breath in, and extend from your lower spine, lifting your chest up, exhale as you fold forward from your hip joints, keeping your back straight.
Keep going as low as you can get, keeping your back as straight as possible. Shift your weight forward onto the balls of your feet and place your hands on the floor.
Keep your head aligned with your spine. Keep your head and neck relaxed and your shoulders open. This pose can relieve insomnia, headaches and stress in addition to stretching the hamstrings.