on the top. after that, you should bend your legs back and put it in shape of the l, and one foot should be over the other leg.
then, you should lift the upper knee and put it back slowly. do this exercise for fifteen times.
sit on a chair and you should place the painful leg over the knee of the other leg. after that you should put the chest forward and you should be bending a little bit and you should be holding a few breaths. then, you should try bending a little more and you should stay like this for half a minute. you should repeat this with the 