1. Begin by kneeling on a soft surface or exercise mat for comfort.
2. Bend one leg behind you, bringing your foot toward your glutes. You can keep the other leg in front of you for stability.
3. Reach back with the hand on the same side as the bent leg and grasp your ankle.
4. Gently pull your ankle towards your glutes until you feel a comfortable stretch in the front of your thigh.
5. Keep your upper body straight and in line with your hips. Avoid arching yourback or leaning forward.
6. Hold the stretch for 15-30 seconds, maintaining even breathing throughout.
7. Slowly release the ankle and return to the starting position.
8. Repeat the stretch with the opposite leg.
9. Perform 2-3 times on each leg or as needed.
Remember to only stretch to the point of mild discomfort and not to the point of pain. If you have any knee issues, proceed with caution and consult a healthcare provider or fitness professional before attempting this stretch.
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