1. Starting Position:
- Lie on your back on a comfortable surface, such as a yoga mat or soft carpet.
- Keep your legs extended straight out in front of you and arms resting at your sides.
2. Bend Your Knees:
- Slowly bend your knees and bring them towards your chest.
- Your feet should remain flat on the ground as you do this.
3. Grab Your Feet:
- Once your knees are drawn in, reach for the outer edges of your feet with your hands.
- Ensure your shoulders are relaxed and not hunching up towards your ears.
4. Position Your Legs:
- Keep your knees bent and widen them slightly, allowing your thighs to gently fall open to the sides.
- Your feet should be approximately shoulder-width apart, and your feet should be flexed.
5. Gentle Pull:
- If comfortable, gently pull your feet with your hands to deepen the stretch.
- Maintain a relaxed upper body and keep your head resting on the ground.
6. Hold the Stretch:
- Hold this position for 20 to 30 seconds, breathing deeply and relaxing into the stretch.
- Focus on the feelings in your hips and lower back.
7. Release:
- To come out of the stretch, slowly release your feet and bring your knees back to your chest.
- Then, gently lower your feet back to the ground.
8. Repeat:
- You can repeat this stretch 2 to 3 times, focusing on relaxing and breathing deeply each time.
Tips:
- Always listen to your body. Don’t force any movements or stretches.
- If you feel any pain, stop and modify the position as needed.
