Place one leg behind you, standing on your toes. Bring your other leg forward, foot flat on the ground, and bent at a 90 degree angle at the knee. Bend forward and place your hands on the ground, and then bring your thigh forward close to your chest, so that your bent knee is between your shoulders. Then lower your hip, as if you are lightly being pressed down on your pelvis. Stay in this position for 20 seconds and then switch sides.