To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted in the ground. Inhale into the back of your ribs as you cross one ankle over the opposite knee. Exhale as you bring both thighs towards you and grab onto the bottom thigh. Inhale again as you circle the bottom thigh towards you and exhale as you circle it away. Repeat 6-8 times in one direction and then switch directions. Then switch legs.
Things to think about
This is a dynamic stretch, which means that each part of the circle is stretching the external rotators at a different angle. This can work to open the hips in movement for better weight shifts and knee supports
Be sure that your head, neck, and shoulders are relaxed as you do this exercise. It should feel recuperative.