Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your right knee towards your chest, grabbing it with your left hand. Place your right hand out to the side.
Keeping your shoulder blades square (on the mat) use your left hand to guide your right knee across your body and towards the floor on your left side.
Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep your shoulders on the mat. Dont force your knee to the floor if your flexibility does not allow it.
Muscles Stretched: Glutes, hips, lower back