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!!!!