Begin in a spider stretch with your right foot forward and your left leg extended behind you. Drop your left knee. Firmly plant your hands on the ground inside your right foot. Keeping your hips square, drive your hips forward and use your right elbow to press into your right knee, deepening the stretch.

Now externally rotate your left hip, by sliding your left foot to the right. Hold and breathe.

Bring your foot back to neutral, squaring your hips. Dig your left toes into the ground and press your hips up and back. Work to keep your hips square and legs straight so that you feel the lengthening through your backside.

Rotate your left foot, externally rotating your left hip. Keep your core engaged and your back flat. Breathe. Return to a square hip position, drop your left knee and repeat the entire sequence from the beginning.

Play around and explore your range. Hang out in the sticky spots and breath. Complete 5 rounds and then start from the beginning on the other side.