Lift your right knee to your chest and grab below the knee with your hands. While pulling the knee, make sure you are contracting your left glute and then step forward into a lunge position. Place your left hand on the ground and right elbow to the inside of the right foot, and hold the stretch for two seconds. Then, place your right hand outside of your foot and push the hips upward and hold for two seconds. Continue for a number of 20 repetitions.