Leg Series is a set of postures I developed as a very gentle way to stretch the legs and hips. I particularly like to use it myself after I have been travelling and sitting a lot, or at the end of a long day. It is gentle enough that it works for most students.
Those for whom this would not be appropriate would include anyone who should not lie on their back for an extended time or anyone who should not do deep stretching for any reason. There are some cases where one should not do yoga, or not do forward bends.... It is important to check with your physician or other health care provider to make sure your practice nourishes you, rather than making an underlying problem worse.
Anyone who is beginning a new form of exercise, or is beginning to exercise generally should consult their health care professional before starting. Our bodies are a combination of a uniuqe life history and unique genetics. Understanding our injuries, limitations, strengths, and structural nuances can make our exercise (and our yoga practice) both more effective and safer.
I generally recommend holding each posture for about 6 breaths, though it will not be a problem if you prefer to do it as a flow, with a single breath for each place, or hold it even double that many breaths. Allow your body's needs and kinesthetic feedback to guide you.
I generally count a breath as about a slow 4 count in, and a slow 5 count out. However it can be a bit less or a bit more. The inhale should not be so deep it is uncomfortable, and the exhale (for this series) should be slightly longer than the inhale.
A strap can be very helpful. If you can bind the foot, by holding it you will have more control in the posture, and your body will be less inclined to tense up as a self protective measure against going too far into the stretch. I recommend not looping it too tightly around the foot, not pulling on the strap too tightly, or holding too tightly. You want to feel a good stretch, but not go to pain (pain is your friend and will tell you where not to walk), and not go to where you start to hold your breath with effort. I also suggest placing the strap over the ball of the foot, and not over the instep.
Other props are equally useful. A folded blanket, or bolster, or block can support a body part that is too tight to go fully into a position.
I strongly suggest not seeing these postures as necessary to reach endpoints, but as a signal fo the direction into which one is to stretch. How far you go is less important that what you feel as you move in that direction.
I believe the BEST way to begin to practice is with a teacher. The interaction of their feedback with your movement can really help you begin to understand, and find a path that works for you. But for those who cannot always get to a class, or who have developed a strong personal practice these sort of suggested sequences can sometimes offer new ways of thinking about how to do things. I tend to do this a lot in the winter when people are going to go on vacation, or get very busy, and I am hopeful my students will remember enough of it that they can do a bit at the end of a long day and at least be able to keep their practice going that way. A teacher of mine once said 'a posture is a practice'. I really like that. It reminds me that even when busy I can slow my breath, put my awareness into the lift of my breastbone, and the release of my shoulders, and in that moment I am back on my mat.
This is a bit of an experiment: I am not great with technology, so I am attempting to add a scan. I hope you can all read it, and if not I apologize, and just send me an email and I will send you the series that way.