Sit on the floor. Bend both knees and bring the soles of your feet together (so that your knees point to the sides). Slowly slide your heels as close to your body as is possible without discomfort.
Sitting evenly on your sitting bones and, keeping your back straight, take hold of your ankles, or wrap your hands around your feet.
Lean forward slowly and press your knees down to the floor, until you feel a light stretch in your inner thighs.
Maintain this position for a few breaths (10 to 30 seconds), or until the tension relaxes. Don't bounce your legs, as this can damage the hips and groin.
Release and let your legs return to the Step 1 position. Repeat a few times.