Lie flat on back, legs extended, arms out to sides (T-shape).

Bend one knee (e.g., right) and cross it over your body towards the opposite side (left).

Keep both shoulders flat on the ground.

Use opposite hand (left) to gently guide the knee towards floor.

Turn head to look towards the outstretched arm (right).

Hold the stretch for 15-30 seconds, feeling it in glute and lower back.

Release and repeat on the other side.