Lie on your back with your legs extended and your feet together and your arms stretched out to the sides in a "T" position, with your palms facing downwards.
Keep your head in contact with the mat for the duration of the exercise and perform at a slow controlled pace.
Start by rolling towards the right from your hips and at the same time bring up your left leg and reach over with the right arm to grasp the outside of your left knee.
Then pull gently upwards to hold in a comfortable stretch for the desired amount of time and then release the knee and return back to the starting position.
Repeat for the opposite side.
Again, roll your body to the left using the hips then raise your right leg and bend at the knee, grasp the outside of your knee with your left hand hold the stretch for the required time and then return to the starting position.
A note of caution, make sure you keep your head in contact with the mat throughout this exercise.