First, go into a wide-legged squat, lowering your butt as far as possible. You won't be able to get anywhere near what the pictures suggest, but try to get your thighs horizontal or a bit lower. Forget the arm position - it's a little easier if you put your hands on your knees and I find that helps keep the back vertical, which I think is important.
Then go into "triangle pose" by straightening your legs and twisting the torso (turning one foot slightly makes it easier). Some feel this in their IT band; I hear crackling sounds in one SI joint when I do it.
4 days ago