Lie on your back, legs extended, feet flexed pressing out through the heels.
On an exhalation draw the right knee into your chest, loop a strap around the arch of the right foot, or hook your first two fingers around your big toe.
Extend the right leg up to the ceiling. Straighten your arms but keep both your shoulders on the mat.
Keep your left leg engaged and press the top of your left thigh down with your hand. Extend through the right heel creating a comfortable stretch in your hamstrings.
Stay for 5 breaths, then open your right leg out bringing it towards the floor on your right side. Keep the left hip grounded. Stay for 5 more breaths.
Bring your leg back to centre and then lower it back to the mat. Repeat on the other side.
You can keep your left leg bent, foot flat on the floor while extending the right leg with the help of a strap. Then when bringing the bent leg out to the side let the other leg fall out to the other side as well to balance the hips.
Use a pillow under your head if it’s more comfortable for you.
When bringing the leg out to the side you can rest the thigh on a block or cushion to allow more release in the inner thigh.