On your knees with a folded up yoga mat or blanket, turn your back to the wall and scoot close to it so that your knee is about 3 inches away from the wall. Bring your heel close to your butt and press the top of the foot against the wall with the knee on the yoga mat or blanket. Tuck your tailbone, plant your hands on the floor or use the help of a chair to lift the other knee so your other foot can be flat on the ground. Keep squeezing your glute to tuck the tailbone. Breathe deeply as you gently press more pressure into the wall with your foot, then relax. If you want to or can, lift your hands up and scoot closer to the wall with your butt first, then your upper back. Do about 30 seconds to 1 minute each side at least twice to get the full relaxing and hip extending benefit.