I don't know... but this seems harder than anything really... It's definitely harder than working on back flexibility for me. I read that there are progressive stretches where you pass through stretches with a range of movement or only holding them a short time - like most vinyassa flow Rodney Yee type videos, and there are static stretches - stretches held for a while. I looked around the Internet and Youtube, and came up with the following (and by no means exhaustive!) bank of stretches to improve flexibility in the legs (the ultimate - HA HA HA HA - goal being doing front and side splits... only in my dreams HA HA HA):
Cobbler's pose - forward bend
Lunge (left/right) with knee off ground
Lunge (left/right) with knee on ground
Lunges (both variations left/right) bending forward inside of forward leg
Lunges (left/right) while holding back leg
Front leg extended and back leg bend at support under you - bending over extended leg (left/right) foot flexed and then pointed
Forward bend
Humble warrior (left/right)
Wide angle seated forward bend (left/right) feet flexed and then pointed
Wide angle side reach (left/right) feet flexed and then pointed
Wide angle bend over leg (left/right) feet flexed and then pointed
Plank pose stretch foward (left/right) feet flexed and then pointed
One-legged stretch forward bend (left/right) feet flexed and then pointed
One-legged stretch forward bend with other leg tugged under (left//right) feet flexed and then pointed
Pigeon upright (left/right)
Pigeon bend over (left/right)
Pigeon - grab ahold of back leg (left/right)
Seated half lotus forward bend (left/right)
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| A page of "good" leg stretches I was working on... |
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