On the way down think about segmenting the spine from the neck down. Focusing on keeping your hips under you and not allowing them to push backwards. Go to the point where the most tension is felt, and ascend the same way that you descended.

While performing this movement, make sure the leg that is in contact with the floor to be straight in line from hip down to the ankle. With the leg on the door frame, find a passive stretch that can be help for 1-2 minutes. After the passive stretch has been held, perform PAILS & RAILS. Consider pushing into the wall, contracting the hamstring and glute against the wall providing feedback. The inverse, would be to contract your quadricep and hip flexor to lift your leg off of the wall to gather more range of motion at your disposal.

Kneeling hip lift/drop. Focusing on contracting glute med and tfl to initiate the lift from th ground. While bring hip back to the ground, we are thinking about lengthening the lateral side of our torso and trying to reach the hip to the floor.

Whichever leg is chosen to be forward, we are going to into deep hip flexion by driving our elbow towards the floor. Once finding that stretch, you will then begin to rotate towards the leg that is in hip flexion. Receiving a generous thoracic opening allowing the spine for rotational movement.

Objective is to slide your fists as close to the armpit as possible. Without rounding your shoulders forward, you will reach back trying to gain separation from your body. Each repetition there should be an intent to grab more space.

If there is a need for more elevation on the back leg if the stretch is to intense, put a pillow underneath the bottom leg to start at a higher position.