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Re: Lower body flexibility
I agree that this kind of movement is usually more limited by strength than flexibility, and you have to be *SO* careful not to strain your knees!
I agree that training with the specific movement you want to do is the best idea. Have one foot in front of the other, and -- this is important! -- try to keep your weight even between the two feet as you lift the back heel and lower yourself. Think of lowering your back knee to the floor, as if you were going to propose to someone. If you're not conscious of your weight, you'll be inclined to put all the stress on the front knee.
Hold onto a sturdy chair, doorknob, table, whatever you've got if there's no barre and be *very* conscious of your knees. Only go as low as you're able to comfortably go and try not to let the front knee bend more than 90 degrees at first (it should stay over your ankle). Your knee joints are delicate and irreplaceable. Repeat on each side, starting with maybe 5 reps if it's difficult and work up to 10-12 reps. Gradually, you'll be able to go lower as you build strength.
In terms of flexibiity, other than recommending a yoga class, I would suggest sitting on the floor for at least half an hour each day. Maybe while watching TV? You don't have to sit in any special position, you can move and shift around to different positions as needed, and you can even lean against the couch at first -- but no lying down! Try cross-legged for a while, then cross with the other leg in front... kneel....straddle....
Nothing -- except daily yoga -- will increase your lower body flexibility faster.
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