1. Starting Position:
- Begin in a standing position with your feet hip-width apart and arms relaxed by your sides.
2. Lunge Down:
- Step your right foot forward into a deep lunge, bending your right knee while keeping your left leg straight behind you. Ensure your right knee is above your right ankle.
- Place both hands on the ground inside your right foot for balance.
3. Stretch:
- Slowly straighten your right leg while keeping your left knee on the ground, allowing your hips to shift back. Flex your right foot, pressing your heel into the ground to feel a stretch in the hamstring of your right leg.
- Keep your back straight and engage your core for stability.
4. Hold the Stretch:
- Maintain this position for 15-30 seconds, breathing deeply and relaxing into the stretch.
5. Return to Lunge:
- Bend your right knee again and lower your hips back into the lunge position, placing both hands back on the ground if needed.
6. Switch Sides:
- Exit the lunge by stepping your right foot back to the starting position.
- Repeat the same movements on the left side: stepping your left foot forward into a deep lunge, then straightening the left leg into a hamstring stretch.
7. Repetition:
- Alternate sides for 3-5 repetitions, focusing on breathing and maintaining proper form throughout the exercise.
