Lie flat on back, knees bent, feet flat on floor.

Cross one ankle (e.g., right) over the opposite knee (left), forming figure four.

Keep head and shoulders relaxed on floor.

Reach hands through legs, grasping back of the bottom thigh (left).

Gently pull bottom leg towards chest until stretch is felt in glute of crossed leg (right).

Hold for 15-30 seconds. Release slowly.

Repeat on other side.