Sit down with your back straight up (don't slouch, you may want to put your back against a wall)and bend your legs, putting the soles of your feet together. Try to get your heels as close to your groin as is comfortably possible. Now that you are in the proper position, you are ready to stretch. For the passive stretch, push your knees to the floor as far as you can (you may use your hands to assist but do not resist with the knees) and then hold them there. Once you have attained this position, keep your knees where they are, and then exhale as you bend over, trying to get your chest as close to the floor as possible. Hold this stretch for about 20 seconds.