Begin kneeling in a lunge position. Tilt your pelvis forward and flex the glutes on the back leg, then gently rock forward, keeping your torso tall and upright to stretch the hip flexor. Next, move into the classic instep position: one leg back with the knee on the ground, the other leg forward with the foot flat. Bring your inside elbow down as close to the ankle of the forward foot as you can and push your hips forward to stretch the groin and hamstring; the rear knee can stay on the ground or lift up for an increased stretch. From the normal instep posture, push your hips back and “set” your back until you feel a strong but manageable stretch in the front hamstring, then repeat the full sequence on both sides.