Sitt on your heals. Shift your weight forward and tuck your toes under your body, try and get all your toes into your mat. Slowly shift your weight back on your heals. If it´s to intense, keep some of your body weight off your toes, resting your hands on the floor in front of you.
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 1-3 minutes. Then slowly ease out of the pose.