Lie on your back with a pillow under your head and one knee bent up and supported with both hands. The other leg needs to be hanging over the edge of the bed from the knee (with thigh supported on the bed).
Bend the knee on the hanging leg so that your heel is going towards the bed until you feel a pull at the front of your thigh and groin. Keep gently bending and releasing.
Add a pointed toe to increase the resistance and continue to move through knee bending and releasing.
