The key thing here is that your front knee is above or slightly behind your front ankle not in front of it which will put undue pressure on your knee. Take time to find your alignment.

Inhale and raise your torso up, interlacing your fingers and placing your hands on your bent knee. Back toes are untucked. In order to target the psoas, apply slight pressure through your hands and keep your core strong – effectively gently pushing your torso away from your thigh.

Resist the urge to concave your lower back and make this a back bend as that then takes the stress away from the psoas.

Breathe here for 1.30 mins, then switch to the other side. If your hip feels really open then lower your hands to the floor, keeping your chest space shooting forward, as you exhale.

Marinate there for a while, then maybe proceed to having your forearms on the floor without allowing your bent leg to torque outwards – try to keep your spine long with length in your neck, rather than rounding your back. This variation is very intense so be careful!