Develop the habit of using hamstring stretches as an antidote to lengthy periods of sitting. Stand up, face the chair, alternately place the heel of one foot on the chair seat, and gradually bend forward from the hips keeping the legs and back straight. This will negate the effects of sitting by increasing circulation and stretching the entire back leg.
Stretch hamstring and inner thigh muscles slowly and consistently. They will tear if stretched aggressively and are very slow to heal. Begin with the back-lying stretches in the first trimester. When performing seated poses, elevate the buttocks sufficiently to allow the forward movement to originate from the hips instead of the lower back. Use the leverage and support of a chair on the mat.
In addition, the standing poses in Chapter 2 are excellent poses for increasing hamstring, calf, and inner thigh flexibility.