Seated Hand to Foot Hold

Seated Hands-to-Feet Hold

Equipment: None

Instructions:

1. Starting Position:

   • Sit on a comfortable, flat surface with your legs extended straight in front of you.

   • Keep your feet together, toes pointed upward.

2. Hand Placement:

   • Place your hands on the ground beside your hips, fingers pointing forward.

   • Ensure your hands are roughly shoulder-width apart.

3. Body Positioning:

   • Keep your back straight and your shoulders relaxed.

   • Engage your core muscles for stability.

4. Movement:

   • Slowly bend your knees and draw your feet closer to your body.

   • As you do this, lift your hips off the ground while keeping your feet flat on the ground.

5. Hold the Position:

   • Keep your balance and hold this position for a moment, feeling the stretch in your legs and lower back.

   • Maintain a straight back and avoid slouching.

6. Returning to Start:

   • Slowly extend your legs back out to the starting position while lowering your hips back down.

7. Repetition:

   • Repeat this movement for 3 sets of 10 to 15 repetitions, focusing on form and stability.

8. Breathing:

   • Inhale deeply as you lift your hips and exhale as you return to the starting position.

Tips:

• If this is too challenging, you may keep your knees bent the entire time.

• Make sure to warm up before starting to avoid injury.