Movement: From a kneeling position on a mat or pad, extend the leg to be stretched behind the body. Use the other leg to step forward creating a resting lunge position. Reach upward with the same arm as the stretched leg and hold for the desired time. To increase the stretch, create a slight rotation in the upper back away from the stretched leg, or add an elevation to the foot of the back leg.
Repetitions: Hold for the full prescribed time on one side, then switch sides and repeat. This counts as one set.