Start on your hands and knees with your feet facing the wall.
Lift up one leg, point the foot to the ceiling, and drop the knee about 4 inches from the wall or couch.
The closer the knee is to the wall, the more difficult (intense of a stretch) it is. The further from the wall, the easier it is.
Once you have placed your knee away from the wall, the toes and top of the foot should be resting against the wall. If this is painful for the top of your foot, place a rolled up towel or mat underneath the foot/ankle.
Once in this position, SLOWLY bring the other leg up into a lunge. Make sure that the lunged leg is in a comfortable position and the knee is over the ankle.
From here you can kick the foot into the wall to contract the quadriceps on the front of the leg.
Press at a comfortable resistance (~20% resistance to start). This then brings in a Muscle Energy Technique to the stretch which will help to release the muscles even further. Pushing the hips forward also increases the stretch in the Psoas muscles.
Hold the stretch for 30-60 seconds.
Repeat on both sides.