1. Starting Position:
- Sit on the floor with your knees bent at a 90-degree angle.
- Position your right leg in front of you, with your right foot flat on the ground, and your left leg behind you also bent at a 90-degree angle.
2. Hand Position:
- Place both of your hands on the ground beside your hips for support. Your fingers should point forward.
3. Maintain Alignment:
- Keep your back straight and core engaged. Your shoulders should be relaxed away from your ears.
4. Movement:
- Shift your weight onto your right hip.
- Lean your torso forward slightly, while keeping your left knee on the ground.
- Hold for a moment, feeling the stretch in your hip.
5. Transition to Opposite Side:
- Return to the starting position and then rotate your body to the left, bringing your left leg in front of you while keeping the same 90-degree angle.
- Now your left leg should be in front, and your right leg should be behind you.
6. Repeat:
- Shift your weight onto your left hip, lean forward, and hold for a moment. This completes one repetition.
- Perform 5-10 repetitions on each side.
7. Breathing:
- Inhale as you lean forward and exhale as you return to the starting position.
8. Focus:
- Keep your movements slow and controlled to avoid any jerking motions. Focus on deepening your stretch with each repetition.
9. Finishing:
- After completing the sets on each side, return to a seated position to finish the exercise.
This exercise helps to improve hip mobility and flexibility.
