Seated to Intense Plantar Flexion

1. Starting Position:
- Begin by kneeling on a soft surface, such as a yoga mat, to protect your knees.
- Sit back on your heels, ensuring your toes are pointed straight behind you and your feet are flat on the ground.

2. Prepare for the Stretch:
- Keep your back straight and your shoulders relaxed.
- Place your hands on your thighs or the floor beside you for balance.

3. Transition into the Stretch:
- Slowly lean forward, pushing your hips back toward your heels while maintaining a neutral spine.
- As you lean forward, lift your heels off the ground, transferring your weight onto the balls of your feet.

4. Feeling the Stretch:
- Allow your heels to lift as high as you can comfortably manage without causing pain.
- You should feel a gentle stretch in your calves and the arches of your feet.

5. Hold the Position:
- Maintain this position for 15-30 seconds, breathing deeply and relaxing into the stretch.
- If needed, adjust your body positioning to enhance the stretch.

6. Return to the Starting Position:
- Gradually lower your heels back to the ground while sitting back on your heels again.
- Take a moment to relax and breathe before repeating the stretch if desired.

7. Repetitions:
- Aim for 2-3 repetitions, ensuring you do not overstretch and listen to your body’s limits.

Tips:
- Keep movements slow and controlled to prevent any strain.
- If you experience any pain during the stretch, ease out of the position and consult a fitness professional if necessary.