Stand up straight close to a supporting surface if you need it.
Bring your affected leg backwards and cross it behind your other leg, placing the tops of your toes on the floor.
Holding this position with your foot, bend forwards from the waist, looking towards the floor.
Get to the point where you feel a pull in your nerve, and then hold this position.
Gently nod your head up and down to look at your knees, and then up in front of you, maintaining the same position with your body and legs.