Front leg: hamstrings
Spine: lateral flexion and QL
Stretch one leg out in front of you. Place the foot on the opposite leg close to your groin. Relax your legs and feet. Slowly start to fold forward over the stretched leg, until you feel a stretch on your hamstrings, or lateral part of your spine (QL).
There´s not one way to do this pose. Feel the target area, and modify the pose until you feel the target area, and can allow your muscles to relax.
Stay around 2-5 minutes. Then slowly ease out of the pose and relax a moment before you shift leg.