Movement: Find a suitable mat or pad and position it next to a wall. Now assume a kneeling position on the mat, extending the leg to be stretched behind the body towards the wall. Use the other leg to step forward creating a resting lunge position. Now position the foot of the back leg so that it is resting against the wall. Slowly and gently extend at the hips (and not the lower back) until a good stretch is achieved. To increase the stretch, reach upward with the same arm as the stretched leg. You may also rotate 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.