HOW: Start with your knees on the ground spread in a wide position. Use your hands to push your hips back towards your heels. Once you feel a good stretch in your groin, lift one arm off of the ground and rotate it up towards the sky and hold that stretch for as long as prescribed. Repeat on the other side.
FEEL: You should feel a stretch in your inner thigh muscles and your mid back muscles.
COMPENSATION: Make sure your knees are spread apart, not close together.