Start in a quadruped position, hands under the shoulders, knees under the hips.
Supporting yourself with your arms, set your knees apart, as wide as you comfortably can, toes should face outward.
Keep a neutral spine, & hinge forward at the hips, so you can bring your forearms to the floor. Elbows shoulder be stacked under the shoulders. Try to relax in this position, breathe into the hips.
Keeping your back neutral, shift your weight slightly to one elbow, then to the other, slowly prying back and forth, allowing the hips to open up.
Progressions And Regressions