You have two primary goals with this training.
Get into the PASSIVE STRETCH and allow your body some time, up to 2 minutes or more, to become “comfortable.”
Remember to breathe! Relax and allow your body’s “systems” to calm down. Nothing forced.
Depending upon your individual level of flexibility, you may need to pause and take a break momentarily before resuming, or build up slowly to the full 2 minute time frame.
This is challenging training.
Go through one (or two) cycles of PAILs and RAILs.
PAILs: 10-sec ramp/build, then 10-sec full on contraction.
RAILs: again, 10-sec ramp/build, then 10-sec full on contraction.
Pause momentarily and repeat, or stay in the passive stretch position for a bit longer before easing out of it.