HOW: Cross one leg and place the outside of your lower leg on the elevated surface. If you feel a stretch in that position, hold for the prescribed time. If you need more of a stretch, bend the opposite knee to lower yourself and lean forward. Use both hands for support on the elevated surface as you lean forward or drop down for more of a stretch.
FEEL: You should feel a stretch in your hip muscles.
COMPENSATION: Keep your back straight as you lean forward.