1. Starting Position:
- Sit on the floor with your legs extended straight in front of you.
- Keep your back straight and your shoulders relaxed.
2. Hugging Your Knee:
- Bend your right knee and bring it towards your chest.
- Use both hands to hug your right knee closer to your chest.
3. Holding the Stretch:
- Keep your left leg straight on the floor.
- Hold this position for about 15-30 seconds.
- Focus on your breathing, inhaling deeply and exhaling slowly.
4. Switching Sides:
- After holding the stretch, slowly lower your right leg back to the starting position.
- Repeat the same movement with your left knee, bending it towards your chest and hugging it with both hands.
5. Final Position:
- Hold the left knee hug for another 15-30 seconds.
- Ensure your posture remains straight throughout the exercise.
6. Repetitions:
- You can repeat the sequence for 2-3 sets, alternating between legs as needed.
Tips:
- Keep your movements slow and controlled to avoid injury.
- If you feel any discomfort in your back or joints, ease off the stretch slightly.
