1. Starting Position:
- Begin by kneeling on the floor with one knee on a soft surface (like a mat) and the other foot placed flat on the ground in front of you, forming a 90-degree angle at the knee.
- The knee that is on the ground can be placed on a cushion or mat for comfort if needed.
2. Body Positioning:
- Keep your torso upright and engage your core.
- Draw your shoulders back and keep your chest out.
- Position your hands on your hips for balance.
3. Movement:
- Gently push your hips forward while keeping your body upright. Ensure that you don’t lean excessively forward at the torso.
- You should feel a stretch in the hip flexor of the leg that is kneeling.
4. Hold the Stretch:
- Maintain this stretch for 20 to 30 seconds, breathing deeply and relaxing into the stretch.
- Be careful not to overextend and cause discomfort; the stretch should be mild to moderate.
5. Switch Sides:
- Slowly release the stretch and return to the starting position.
- Switch legs, placing the opposite knee on the ground and the opposite foot in front.
- Repeat the same steps to stretch the other hip flexor.
6. Repetitions:
- Perform this stretch 2-3 times on each side to achieve optimal flexibility and relieve tension in your hip flexors.
