You may be tempted to disregard the exercise below, but this little gem is one of the most rewarding stretches in this book: progressing through it slowly stretches your neck, back, and hamstrings.
Begin in the same stance as with the Toe Touching Hamstring Stretch (Figure A), then lower just your head, tucking your chin towards your chest (Figure B). Slowly curl your upper body down and away from the wall. Continue to progress gradually, allowing your hands to drop to your sides (Figure C).
Finally, progress through Figures C to F, slowly lowering your arms towards your toes. (Touch them if you can.) Try to spend 20 to 30 seconds progressing from step 1 to 6. Finally, hang for another 10 to 20 seconds before reversing the process. Be patient. Reverse the stretch very gradually, concentrating on the sensation of your vertebrae stacking as you progress upwards.