1. Starting Position:
- Begin on a mat or a flat surface.
- Get on all fours, supporting your body with your hands and knees.
- Your hands should be directly under your shoulders, and your knees should be positioned directly under your hips.
- Keep your back flat and your neck in a neutral position, looking at the floor.
2. Body Alignment:
- Engage your core by pulling your belly button toward your spine.
- Your elbows should be slightly bent to maintain a natural curve in your arms.
- Keep your feet flat on the floor with your toes pointed.
3. Movement:
- Slowly raise your right leg while keeping your knee bent, bringing it towards your chest.
- Then, extend your leg back behind you until it's in line with your body, avoiding arching your back.
- Hold this extended position for a moment, feeling the stretch across your lower back and glutes.
4. Return to Start:
- Bring your right knee back down to the starting position.
- Repeat the movement with your left leg.
5. Repetitions:
- Aim for 8-12 repetitions on each leg.
- Focus on smooth and controlled movements.
6. Breathing:
- Inhale as you lift your leg and exhale as you lower it back down.
7. Tips:
- Maintain a steady and controlled pace to enhance the stretch.
- Ensure that your hips remain level throughout the exercise.
8. Cooldown:
- After completing the exercise, take a moment to stretch your lower back and hamstrings for additional relief and flexibility.
