1. Start by lying flat on your back on a comfortable surface, like a yoga mat.
2. Extend both legs straight out with your toes pointing upwards.
3. Gently lift one leg, keeping the knee slightly bent. You can interlace your hands behind your thigh for support. The other leg should remain flat on the ground.
4. Slowly straighten the raised leg, as much as your flexibility allows, feeling the stretch along the back of your thigh. Do not lock your knee; a slight bend is beneficial to avoid strain.
5. Hold the stretch for 15-30 seconds, while keeping your upper body relaxed and your head resting on the floor.
6. Lower the leg slowly back to the starting position.
7. Repeat the same stretch with the other leg.
8. Perform the stretch 2-3 times per leg.
Note that the images provided display a progressing range of motion. In the first image, the knee is moderately bent, appropriate for people with less flexibility. In the subsequent images, the leg is straighter, indicating a deeper stretch for those with greater flexibility. Always ensure to perform the stretch to the level of your own comfort without forcing the movement.
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