1. Lie face down on a comfortable surface.
2. Keep your legs straight and together.
3. Bring one heel towards your buttocks by bending the knee.
4. Reach back with the hand on the same side and grasp your ankle. If this is too difficult, use a towel or strap to extend your reach.
5. Gently pull your heel closer to your buttocks to increase the stretch. Be careful not to strain your knee or put too much pressure on it.
6. Hold the stretch for about 15-30 seconds, maintaining steady breathing and keeping your hips on the ground to avoid arching your back.
7. Release the stretch, straighten your leg back to the starting position, and switch sides.
8. Repeat the stretch on the opposite leg.
9. Perform the stretch 2-3 times on each leg.
Remember to perform the stretch in a controlled manner and within the limits of your own flexibility to avoid injury.
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