Positioning:
1. Begin in a kneeling position on a comfortable surface, such as a yoga mat.
2. Position one foot forward in front of you, ensuring your knee is aligned with your ankle. The opposite knee remains on the ground.
Movement Instructions:
1. Hip Opener:
- From the kneeling position, push your hips forward while keeping your back straight. This will stretch the hip flexors of the back leg.
- You can place your hands on your front knee for support.
- Hold this position for 15-30 seconds, breathing deeply.
2. Forward Lunge:
- From the hip opener position, shift your weight forward to stand up into a lunge.
- Ensure your front knee does not go past your toes and your back knee is lowered towards the ground.
- Hold this position for another 15-30 seconds, feeling the stretch in your hips.
3. Hamstring Stretch:
- From the lunge, shift your weight back onto your back leg, straightening your front leg.
- Flex your front foot (toes towards you) and reach your hands towards your front foot, feeling a stretch in your hamstring.
- Hold for 15-30 seconds.
4. Repeat:
- Return to the starting kneeling position and switch legs. Repeat steps 1-3 for the opposite side.
Tips:
- Keep your movements slow and controlled.
- Focus on your breathing throughout the stretches.
- If needed, use a block or cushion under your knee for comfort.
