Place two chairs facing towards each other and stand just behind them.
Place a small pillow in between the chairs.
Lunge forward and place your rear knee onto the pillow.
Place your front foot one large pace in front of your bent knee.
Start extending your forward thigh by shifting your pelvis forward and down.
Use your hands on the chairs to control the descent.
Try to hold at each position where you feel discomfort.
You can increase the stretch by placing your hand over your head and side bending in the opposite direction.
Make sure you control that movement with your free hand on the chair.
Push through your hands to come back up into the starting position and then stand up by pushing on your forward leg and using both hands on the chairs.