1. Starting Position:
- Sit comfortably on the floor with your legs extended straight in front of you.
- Keep your back straight and your shoulders relaxed.
2. Positioning Your Legs:
- Bend your right knee and place your right foot on your left thigh, close to your hip.
- The sole of your right foot should be facing upward.
- Allow your left leg to remain straight or bend it slightly for comfort.
3. Hand Placement:
- Rest your hands on your right knee, with your palms facing down.
- Alternatively, you can place your hands on your thighs for added support.
4. Engaging Your Core:
- Engage your core muscles to maintain a straight back and prevent slouching.
5. Movement:
- Inhale deeply, then exhale while gently pressing down on your right knee with your right hand.
- While keeping your back straight, lean slightly forward to deepen the stretch in your hip.
- Hold this position for 15-30 seconds, breathing deeply and steadily.
6. Return to Starting Position:
- Inhale as you come back to the starting position, releasing pressure on the knee.
- Repeat the same steps with the opposite leg.
7. Repetition:
- Perform 2-3 sets on each side, holding the stretch as comfortably as possible.
8. Tips:
- Keep your movements gentle and controlled.
- If you feel discomfort or pain, ease out of the stretch.
- Make sure to maintain steady breathing throughout the exercise.
