Sit on your heels, then begin to lean back on your hands or forearms, allowing your knees to lift as much as comfortable.
Keep your chest open and your neck comfortable.
Hold for 1 minute.
To come out of the pose, press yourself up, gently bring your knees down, and your weight forward.
Straighten your legs in front of you.
Just sitting on your heels might be a deep enough stretch for you. If that’s the case, placing a folded blanket under the ankles will decrease the intensity of the stretch, and a folded blanket or a cushion in between your thighs and calves will decrease the pressure in the knees.