Lying Toe Leg Stretched Tap to Knee Opening

Positioning:

1. Start Position: Lie flat on your back on a mat.
2. Leg Position: Bend your knees so your feet are flat on the floor, hip-width apart.
3. Arm Position: Place your arms at your sides with palms facing down for stability.

Movement Instructions:

1. Raise One Leg: Extend your right leg straight up into the air, keeping it in line with your hip.
2. Tap Your Toe: Slowly lower your right leg towards the left side, tapping your toe gently on the ground if you can. Keep your left knee bent and stable.
3. Return to Center: Bring your right leg back to the starting position, ensuring you do not arch your back.
4. Knee Opening: After returning to the center, bend your right knee and open your right leg out to the side while keeping your foot off the ground. Hold this position for a moment to engage your muscles.
5. Repeat: Return the right knee to center and repeat the movement for 10-15 repetitions. Switch to your left leg and perform the same series of movements.
6. Breathing: Inhale as you move your leg out and exhale as you return to the starting position.

Tips:

- Keep your core engaged throughout to maintain stability.
- Move slowly and with control to avoid straining your back or neck.
- If you experience discomfort, adjust your range of motion or take breaks as needed.