Sit up straight on the floor with your legs bent in front of you.
Take one leg, drop the knee out, and place your foot in the gap underneath your other leg.
Next, hold your second leg on the shin and gently guide it around so that your foot rests beside the hip on the same side.
You may need to adjust your legs a little so that the sole of your front foot rests against the top of your knee on your other leg.
The shin of your back leg should form a right angle with your front shin.
Push your back foot down into the floor and hold this position.
Relax, and then lean your body towards this back foot.
Use your opposite arm to assist this stretch.
Hold this position, and then repeat the sequence, pushing down into the floor, followed by a stretch.
The aim is to increase how much you lean your body.
