For flexible knees
First, stand with feet apart, shoulder width, and bend your knees and hips to touch the floor. Start with your finger tips then try to put your palms on the floor. Do this ten times then put your feet three inches further apart and do another ten, and then go for another ten.
The second is to sit back on bended knees so that your buttocks rest oon your heels. You can build this into other daily routines such as brushing your hair, making the fire or clearing out a cupboard.