1. Start by standing upright with your feet approximately hip-width apart, hands by your sides.
2. Take a step back with one foot, flexing the front knee to lower yourself into a lunge position. Place the hands on the front thigh for balance.
3. Lean your upper body slightly forward, maintaining a straight spine, and rest both hands on the ground on either side of your front foot. This will help deepen the stretch.
4. Straighten the front leg while keeping the hands on the ground, sending the hips back. If you cannot reach the ground while keeping the front leg straight, you can place your hands on your shin or just keep them on the thigh.
5. Hold this position, feeling the stretch in the hamstring and calf of the front leg, as well as in the hip flexor of the back leg.
6. Hold the stretch for 15-30 seconds, breathing deeply and maintaining even pressure through the front heel.
7. Slowly return to the starting position, and repeat the stretch on the opposite leg.
To enhance the stretch, gently pull the toes of your front foot towards you while in the stretch position. Remember to perform the stretch in a controlled manner and without bouncing. If you feel any pain, reduce the intensity of the stretch or stop immediately. Stretching should feel like a gentle pull, not pain.
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