1. Starting Position:
- Begin on all fours on a comfortable surface (a yoga mat or soft carpet is ideal).
- Place your hands directly beneath your shoulders and knees beneath your hips.
2. Movement:
- Bend your right knee and reach back with your right hand to grab your right ankle or foot.
- Keep your left hand planted on the ground for balance.
- Gently pull your right foot towards your glutes until you feel a stretch in the front of your thigh.
3. Positioning:
- Ensure that your back remains flat and your hips are aligned. Do not arch your back or twist your torso; keep your core engaged.
- Your head should remain in a neutral position, looking slightly forward.
4. Hold the Stretch:
- Maintain the stretch for 15-30 seconds, breathing deeply and relaxing into the position.
5. Switch Sides:
- Slowly release your right ankle while returning to the starting position.
- Repeat the same movement on the left side, reaching back with your left hand to grab your left ankle or foot.
6. Repetitions:
- Perform 2-3 sets on each leg, ensuring you maintain steady breathing and proper form throughout the exercise.
Notes:
- If you have difficulty reaching your ankle, you can use a strap or towel around your foot for assistance.
- Always listen to your body; avoid any movement that causes pain.
