Sit at the end of a massage table so that the edge of the table crosses at about mid-thigh. Sit tall, lifting your head towards the ceiling. Engage your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back. Do not allow the back to arch.
Keeping your abdominals engaged, lean slightly backwards. Draw your left knee toward your chest clasping your hands under your left thigh. Try to do this without moving your torso. Continue leaning back, keeping your head in line with your spine, and abdominals engaged. Draw your right knee up towards the ceiling, lifting your right thigh off the table.
Begin to tuck your tail under, rounding your back. Lower your torso to the table one vertebra at a time keeping hold of your left thigh. Allow your right knee to stay pointed toward the ceiling. Once your head is on the table, lower your right thigh down to the table. Keep the right knee bent and allow your lower leg to hang off the table and stretch through the right hip flexor.
Hold the stretch position for 15-30 seconds. Repeat for a total of 2-4 repetitions. Complete all repetitions on one side before alternating to the other leg.
Transition from starting position to the ending supine position with control to receive the full benefit if the stretch.