Starting Position: Lie on your back on an exercise mat or firm surface, with your legs straight and feet relaxed. Engage your abdominals and slide your left foot back towards to your hip so that your foot is flat on the floor and the knee is pointing toward the ceiling, keep the right leg straight and flat along the ground.
Pull your shoulder blades down and back, without causing the low back or the hips to lift off the mat / floor. Hold this engagement throughout the exercise. Reach down with both hands and gently grab the back of the left thigh to pull your knee toward your chest. Keep the right leg straight and push the back of the right heel into the ground; feeling your right glute (butt) muscle engage.
To increase the stretch, maintain the abdominal contraction, exhale and slowly pull the knee in closer to the chest while lengthening the right leg and actively pushing the right heel away from your body. Hold position for 30-45 seconds, straighten the left leg and repeat for 2-5 repetitions. Change legs and repeat.
Continue breathing through the exercise, use the exhale phase to slowly pull the knee towards the chest to increase the stretch.