Sit up straight on the floor with your legs bent in front of you.
Take one leg, drop the knee out, and place your foot in the gap underneath your other leg.
Next, hold your second leg on the shin and gently guide it around so that your foot rests beside the hip on the same side.
You may need to adjust your legs a little so that the sole of your front foot rests against the top of your knee on your other leg.
The shin of your back leg should form a right angle with your front shin.
Next, turn your body so that you face the knee on your front leg and then take your hands to rest on the floor behind you.
Slowly lower your body backwards, until you feel a stretch down your back thigh.
You may need to lower yourself onto your forearms.
Tighten your buttock muscles, and ensure your knees do not lift off the floor.
Use your front foot to push away your other knee.
Hold this position.
To increase the stretch, return to the starting position, move your back foot closer in to your hip, and repeat the movement.
