HOW: Begin in a half kneeling position with your front leg straight and your back foot resting comfortably on an elevated surface such as a couch or chair. From this position, gently tuck your pelvis and shift your weight forward and back to feel a stretch in the front of the hip of the planted knee and the back of the leg with the front leg that is straight.
FEEL: You should feel a comfortable stretch in the front of your hip of the knee that is planted and a stretch in the back of the leg of the foot that is in front.
COMPENSATION: Keep your pelvis slightly tucked and do not arch your back
