Step by Step Guide
Begin lying on your back with the legs straight and arms straight at your sides.
Raise one bent leg into the air and then slowly allow it to cross midline and lower down toward the ground on the opposite side. Use your closest hand to press down on that knee and deepen the twisting stretch.
Hold for about 30-seconds.
Relax and repeat on the other side.
A common mistake is not keeping the shoulders both on the mat - allowing one to raise which then lets the upper back (thoracic spine) achieve the twisting motion. Instead, keep the shoulders down so the stretch can be isolated to that lower back (lumbar spine) region and hip region.