1. Begin by lying flat on your back on the floor or a mat, with your legs extended straight out in front of you.
2. Keep one leg extended along the floor, and raise the other leg straight up towards the ceiling as far as comfortably possible without bending the knee.
3. Grab the raised leg with both hands behind the thigh or calf, depending on what's most comfortable for you, but avoid pulling directly on the knee joint.
4. Gently pull the leg closer to your body, feeling a stretch along the back of your thigh. Keep your head and neck relaxed against the floor.
5. Hold the stretch for 15-30 seconds, keeping your breathing steady and deep.
6. Slowly release the leg back down to the starting position.
7. Repeat the stretch with the opposite leg.
8. Perform 2-3 repetitions per leg, ensuring you maintain the stretch in a controlled and gentle manner without bouncing.
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