HOW: Start in the quadruped position. Move one leg straight out to the side with your toe facing forward. Lean back, causing a stretch in the inner hip. Take the hand that is on the side of the stretched out leg, and reach it underneath your body to the other side. Hold that stretch for a few seconds, and then rotate back and rock back to the starting position.
FEEL: You should feel a stretch in your inner groin muscles when you sit back. You should also feel a stretch in your mid back as you rotate.
COMPENSATION: Make sure you rock back once you extend your leg to the side.