1. Start in a kneeling position on the floor with your right leg stretched out in front of you and your left knee bent at a 90-degree angle.
2. Extend your right foot forward and point your toes up towards the ceiling.
3. Keeping your back straight, hinge at the hips and slowly lean forward towards your extended right leg. Use your hands to reach towards your foot if possible, but ensure not to round your back.
4. Hold the stretch for 20-30 seconds while breathing deeply. You should feel a gentle stretch along the back of your extended leg, specifically in the hamstring and calf muscles.
5. To release, gently come back up to a kneeling position and switch legs to repeat the stretch on the opposite side.
6. Perform this stretch for 2-3 repetitions on each side.
Ensure to perform the stretch gently and avoid bouncing or jerky movements to prevent straining the muscles. If you feel any pain, ease off the stretch to a comfortable position.
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