With your right leg stretched out in front of you, place your left ankle on your right thigh. This will create pressure at the ankle, knee and hip simultaneously.
Place your right hand on your left ankle and your left hand on your left knee. Inhale gently pushing down on the knee. While holding the ankle down with the right hand, exhale, as you gently pull the knee up to your chest with the left hand.
Repeat this a number of times, and then simply let the legs rest in this position for a while, Start with 30 seconds and work up to 10 minutes.
Practice with each leg equally.