Here is a great art series of stretches from women daily magazine. This article will help you learn the best stretches for your goals. The stretches must be felt in the belly of the muscle. If you feel pressure on your joints, that means you’re pushing too far. While you’re stretching, focus on your breathing and move as naturally as possible.
Don’t worry about how long you’re stretching , focus on the feeling how your muscles relax and are back to their natural, resting lengths, which take around 10 deep breaths. If you think that you didn’t get anywhere with a specific stretch, try a different pose. http://www.womendailymagazine.com/art-stretching-lower-risk-pain-injury-30-stretching-exercises/