Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor.
Bend both knees towards your chest, placing hands across your knees or shins.
Breathe deeply and hold for 10-30 seconds.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Try to keep your hips down and your shoulders relaxed.
Muscles Stretched: Hips, lower back