1. Starting Position:
- Begin in a half-kneeling position.
- Kneel on your right knee with your right foot tucked under your body and your left foot flat on the ground in front of you.
- Your left knee should be bent at a 90-degree angle, with your foot resting firmly on the floor.
2. Hand Position:
- Place both hands in front of your chest, palms together or fingers interlaced. This will help with balance.
3. Movement:
- Shift your body weight to the left leg by slowly extending your left leg out to the side.
- As you shift your weight, lower your hips toward the floor.
- Keep your right knee on the ground and your core engaged to maintain balance.
4. Stretch:
- Lean your torso slightly forward and towards your left leg.
- You should feel a stretch in your inner thighs and hips.
- Ensure your left knee does not extend past your toes to avoid strain.
5. Return to Starting Position:
- Hold the stretch for 15-30 seconds, breathing deeply.
- Carefully return to the starting position by pushing off your left foot and moving back into the half-kneeling stance.
6. Repetition:
- Switch legs and repeat the exercise on the other side.
- Perform 2-3 sets on each side.
Tips:
- Keep your back straight and avoid rounding your shoulders.
- Move slowly to maintain control and prevent injury.
- If you feel any discomfort, ease off the stretch and adjust your position.
