Half Kneeling Foot Raised Crossover Hold

Here is a nice, simple exercise to help with relieving tension across the front of your hip and down into your quad. What it will also help with is integrating your upper body with that hip position. The reason we cross over is to integrate the thoracic or trunk rotation we need to experience during regular gait. As well, when we keep our eyes facing forward, it helps to further integrate neck, jaw, cranium, and our vision system.
Take 5 deep breaths, in through your nose and out through your mouth. As you exhale through you mouth, think relax. Relax your nervous system, and where you feel areas where you might be bracing or holding tension, your exhalation is a good time to let those areas calm down.
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