This is a yoga sequence you can do right from home that works to lengthen the hamstrings, tone the quads, and open the hip flexors. Don't be too intimidated by wild thing pose (third photo in the series). Basically you're just going from down dog and flipping one leg off the mat. The key is to keep the hips and chest lifting up. Always move within a pain-free range, and let me know how it goes for you!
Also - I welcome requests for yoga videos and sequences like these. Let me know in the comments below or on facebook if there's something you'd like to work on in your practice, maybe I can help.