This pose is meant to open up your hip flexors, the area at the top of your thigh and front of your hip.
If you spend most of your day at a desk or in your car or you are an avid runner or cyclist, then these muscles might be particularly tight.
This pose will be especially good for you.
From your hands and knees, step your right foot forward so that it lands just inside your right hand.
If this is a lot of stretch in your hips and groin area, then take two blocks and place them under each hand to give you some relief.
To deepen the stretch, extend your arms up overhead and reach them alongside your ears. Then, allow your hips to drop
toward the mat. Hold for at least eight breaths. Repeat on the other side.
One note of caution here is to not let your front knee go past your ankle. If you sink your hips and notice that this is happening, step your foot forward until your knee lines up directly over your ankle