Stand up, take a half-step back with the right foot so you are in a lunge position.
Bend your left (forward) knee and shift your weight back to your right hip until you feel the stretch. Hold for this position for 10 seconds.
While keeping the right (rear) leg straight, deepen the stretch to reach further down your right (rear) leg. Hold this position for 15 to 30 seconds.
Stand up and switch legs, stepping a half step back with the left foot and bending your right (forward) knee into the stretch for ten seconds.
Again deepen the stretch and hold for 15 to 30 seconds.