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 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. Hold for the prescribed amount of time.
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 with the performance of this exercise.