1. Start by lying face down on a comfortable surface with your arms extended out to the sides, forming a T shape with your body.
2. Keeping your shoulders and chest flat on the ground, gently lift your left leg off the ground.
3. Bend your left knee, and slowly bring your left foot towards your right hand, attempting to touch it. This action will naturally cause your hips to rotate and your lower back to arch slightly.
4. Hold this position for a recommended time of 20-30 seconds, feeling a stretch in your lower back, hip flexors, and quadriceps on the left side, as well as a mild stretch in your right shoulder and chest.
5. Gently return your left leg back to the starting position.
6. Repeat the stretch on the other side by lifting your right leg and attempting to touch your left hand.
7. Switch back and forth between sides for the desired number of repetitions or duration.
Make sure to perform the stretch in a controlled manner and within the limits of your flexibility. Avoid overstretching or any form of discomfort or pain. It's also important to breathe naturally throughout the stretch.
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