Lie on your back knees bent, feet facing a wall. If your head and neck are arching, place a folded towel or blanket under the neck to the edge of the shoulders so the forehead is now slightly higher than chin. Draw right knee into chest, clasp shin or back of the thigh with hands. Pause and feel the rhythm of the breath. Now loop a belt, long sock or whatever is to hand, around the right foot and slowly, gently begin to straighten the right leg. Place your right thumb into the crease at the top of the right thigh to encourage the thigh bone and hip to release.
Gomukhasana (cow’s face pose) is a good example of a passive stretch to the hip rotators. Sit on the floor and extend your legs forward in dandasana (staff pose). If you have trouble sitting upright, you can sit on the edge of a blanket, but also keep a second blanket or a towel nearby. Bend your right knee and bring your right leg over and across your left leg. Use your hand to draw your right foot close to your outer left hip. Move your left foot across to the right. Using your hands on the floor, lift and wiggle your hips until your knees are stacked, with your right knee above your left.
If you are sitting on a blanket, or the back of your left leg is not touching the floor, or your left knee locks or hurts during the stretch, roll up your second blanket or the towel and place it under your left knee for support. Hold your right foot in place with your left hand. As you breathe in, lift and lengthen through your spine to the crown of your head; as you exhale, fold forward at the hip crease, bringing your chest toward your knee, keeping your neck long and relaxed. Move as if you are bringing your navel toward your knee and keep your spine extended.
You’ll probably feel the most stretch along the outer edge of the straight leg, along the outer hamstring and calf, as well as a milder stretch in your right hip. Keep your quadriceps engaged to help the hamstrings release. To increase the stretch in your outer right hip, turn your chest slightly to the right. Extend through the mound of the big toe and inner heel of the straight leg, so that the little toe side of the foot draws slightly back, firming the outer shin. Keep the toes pointing directly upward. If you can, hold the outer edge of your left foot with your right hand—but don’t pull back too strongly, since this will jam your outer knee and hip. Hold for anywhere from several breaths to a minute or more, and repeat on the opposite side.
Remember be aware of your own body and never force. Enjoy!!!!